Name: Playbook - Dana Linn Bailey - BACK | Wednesday | 9/21
Uploaded: 2022-09-25T23:04:31.459Z
Duration: 60 min
Description: BACK | Wednesday | 9/21

Holy hell that was tough!🔥🔥💪💪

Vicky

Vanessa Padalino

Calvin

Stacy Picone

Mitchell

Harmonie

Fucking mint!! 🙌🏻🏋🏻‍♀️🥰

Isabella

Sarah

Jose Adams

Chris Woodson

Great workout did not have MAG bar but I improvised

David

Maryann

Violeta

Michelle Long

Tracy Morgan

Loved every second and felt a great pump 💪

Sharon

Randi Armstrong

I always look forward to “back day”. It’s always my favorite! What a way to end it, that drop set a out killed me. Great workout!!

Jennifer

Awesome programming & loved this work out . It’s been over 2 months and I’m starting to see progress . Loving this app 💪

sabrina moats

Amelia

Monica North

ROBERT

John Hunsell

Pamela Harris

ItsTooNbruh

These are becoming my favorite days 😍😍

Ashley

Monica D Monroe

We’re trying to grow Christmas trees that’s for sure 🙌🏻

Cristen

Anto

Sweating and fatigued/
Great options.
I’ll feel it tomorrow.

Jacqueline

Jenn

Lara

Candace

Ileni

Rita Miller

Fotini

First day since my knee injury, knee surgery, PT/recovery.. feels good to be back. Sure missed these amazing workouts

Jennifer Kramer

Keyleigh1!

Laura Gaytan

Carolyn Girard

Thomas Hamilton

Britt

I loved having the rows at the end, it was the final push that was needed to end strong AF

Kristin

Jenny

So many PRs in the last 2 weeks. It’s crazy how consistency pays off! 🔥

Samantha

Loved this back day too, really enjoying this weeks program 😍

Melissa

STTP

Maritza

9/21: BACK

1. Triset:
- TRX Reverse Fly (T-Raise) 4 x 8-10
- TRX W Raise 4 x 8-10
- TRX Inverted Row 4 x 8-10

2. Superset:
- Seated Lat Pulldown (MAG grip) 4 x 12/10/8/8
- Standing Cable Underhand Row (from lat pull station) 4 x 8-10

3. Neutral Grip T-Bar Row 4 x 12/10/8/8 drop Failure drop Failure
NOTE: Last set double drop sets, everything to failure.

4. Superset:
- Wide Grip Seated Cable Row (elbows wide) 4 x 10-12
- Close Underhand Grip Seated Cable Row 4 x 8-10

5. Triset:
- Rope Cable Straight Arm Pulldown 4 x 8-10
- Rope Cable High Row (elbows wide) 4 x 8-10
- Rope Cable Hight Pulley Underhand Row 4 x 8-10

4. Single Arm Bentover DB Row 4 x 12/10/8/6 drop Failure each side
NOTE: Drop set on last set, do 6 reps, drop weight by 40% and go to failure before switching arms

- TRX T Raise 3 x 8-10
- TRX W Raise 3 x 8-10
- TRX Inverted Row 3 x 8-10

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W Raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Inverted Row

Triset

- Seated Lat Pulldown (MAG grip) 4 x 12/10/8/8
- Standing Cable Underhand Row (from lat pull station) 4 x 8-10

- Grab the MAG bar 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

MAG Grip Lat Pulldown

- Grip the MAG bar with an underhand grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing Underhand Row - from Lat Pulldown Station

Superset

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

4 x 12/10/8/8 drop Failure drop Failure

NOTE: Last set double drop sets, everything to failure.

T-bar Neutral Grip Row

- Wide Grip Seated Cable Row (elbows wide) 4 x 10-12
- Close Underhand Grip Seated Cable Row 4 x 8-10

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Wide Grip Cable Row

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Underhand Grip Cable Row

- Rope Cable Straight Arm Pulldown 4 x 8-10
- Rope Cable High Row (elbows wide) 4 x 8-10
- Rope Cable Hight Pulley Underhand Row 4 x 8-10

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Rope Straight Arm Pulldown

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable Seated Rope Wide Row - High Pulley

- With the pulley set high on the rack
- Pull the rope down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Underhand Grip High Row

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

4 x 12/10/8/6 drop Failure each side

NOTE: Drop set on last set, do 6 reps, drop weight by 40% and go to failure before switching arms

DB Single Arm Bent-over Row

BACK | Wednesday | 9/21

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Shelby

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

BACK | Wednesday | 9/21

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