Name: Playbook - Dan Rockwell - Back 1 (home workout)
Uploaded: 2022-02-06T21:51:37.269Z
Duration: 30 min
Description: Back 1 (home workout)

Bodyweight Row 5x 8x12 (grab onto anything stable)
Super Pull Down 4x 10-12 (quick pause and flex at top)
Supermans 4x 10-12 (legs come up too on this one)
Back Widow 4x 10-12 (push off your elbows, don’t use core or legs)
Good Mornings 3x15
Plank 3x 30-90sec

Choose something stable to hold onto. Door knobs are often strong enough as your not putting all of your weight behind it.

Bodyweight Row

Slow and controlled, legs stay on the ground.

Super pull down

Upper and lower body come up off the ground. Slow and controlled.

Superman’s

Push off elbows without using core or legs. Use your back muscles!

Back Widow

Keep back straight, butt against something, knees slightly bent.

Goodmornings

Plank

Back 1 (home workout)

difficult for my first time, but I liked how you stretched my muscles and I sweated a lot

Suliel

Definitely stretched muscles I never stretched before, even as a runner.

Mobility Stretch 1

Back Mobility (stretch / pose)

My legs feel like hello. Haven’t felt like this since high school.

Back 1 (home workout)

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