Name: Playbook - Dan Rockwell - W3/D2 Back / Calfs
Uploaded: 2021-12-31T18:17:47.178Z
Duration: 90 min
Description: W3/D2 Back / Calfs

Nikolay

- Lat Pull Down 4 x 10-12
- Bent over rows (barbell overhand grip 4 x 8-12
- Seated Hammer Row 4 x 8-12
- One Arm Dumbbell Rows 3 x 10-12
- Deadlifts (focus on form here, last one go all out and get as many reps 
 as possible with good form) 3 x 8
- Back Extensions 2 x 10-2-
- Leg press calf raises 5 x 20-30
- Tibialis raise on platform 4 x 10-15
- One leg calf raise (bodyweight) 3 x 5-15 (each leg)
- Planks 1 x Failure

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Keep back straight throughout movement

Grip should be a little more than shoulder width apart

Bent over row overhand grip

- Get a pull stretch on the way down 
- Row back and retract your shoulder blades

Hammer strength low row

One arm dumbbell row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

Full range of motion, bend your back all the way down, don’t leave it straight

Back extension

Legs straight here

Stretch calfs on way down, drive through toes on the way up

Calf raises leg press

- Use your shin muscles to pull your toes up towards your shins as far as you can
-Get good stretch on down position 
- Slowly lower back down then repeat

Tibialis raise on platform

Don’t have onto anything just use your flat hand against something to stabilize

Leg is straight

Body weight one leg calf raises

Plank

W3/D2 Back / Calfs

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