Name: Playbook - Dana Linn Bailey - BACK & BI’S | Wednesday | 4/17
Uploaded: 2024-04-21T23:00:51.183Z
Duration: 60 min
Description: BACK & BI’S | Wednesday | 4/17

Hege

Roberta

Danielle

That was a tough one… but that also equals crazy pump and pushing yourself! Let’s Go!! 💪🏻

Jerod Williams

Summer

Modified a couple of exercises, cos I know damn well I can’t do any type of pull up, but overall a great back workout

Tabatha

Magzli

Angela

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥🥵

Michelle Green

kathryn beaulieu

Naveen

Great workout and a better day!! Win, win!

Debra

Claudio

After a long day of lifting heavy boxes and equipment at work, felt unnecessarily long.

Clarisa

Brittany

Sharon

Eliana

Tracy

Only had 1 hr at the gym this morning so had to cut a couple sets out 😭

Laura

Marissa

Love it! Just what I needed to get out of my plateau

Michaela

Brinn

Sandra

Christine

Kristiana

Got as much done as I could on my lunch hour! A few too many sets to squeeze in and get back to work in an hour!! 💪🏼🔥

Talia

Kassey Lay

Susan

Roseline WL

Britt

Marci

Liana

Had to cut those preacher curls down to 3x8, biceps had left the body 😂👏🏼🤩😍

Mary

Ulya

janet

Kimberlee

Benjamin

Zubeda Bobat

Stephanie McKnight-Bailey

Nice session today.
Lots of volume took 75mins

Melissa

Tiana

Was this a shoulder and biceps wod 🤨🤣🤌

Lucy

Lisa

Rosa

It was good I’m just recovering from bronchitis

gloria

Garry

Coree

4/17: BACK/BI

1. 5 Sec Negative Pull-Ups 3 x 6-8
NOTE: You can use assistance using a band or assisted pullup machine or doing jumping pull-ups if you can not do pull-ups yet.  Then just concentrate on the 5 sec eccentric negative.

2. Triset:
- Straight Arm Pulldown 4 x 10-12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 10-12
NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

3. Close Grip T-bar Row 4 x 10/8/6/6 drop 10
NOTE:  If you do not have a T-bar row you can do this same exercise as a landmine row using the triangle handle . 

4. Superset:
- Side Seated Single Arm Crossbody Lat Pulldown 4 x 8-10 each side
- V-bar Close Grip Front Pulldown 4 x 8-10
NOTES: I’m using the V-bar triangle handle.  For the side seated single arm you will just grab one of the sides of the triangle.  Then sit normal with legs under the pad for the Front V-bar close grip pulldown

5. Superset:
- Seated Cable Row (overhand wide grip) 4 x 10-12
- Seated Cable Row (underhand close grip) 4 x 8-10
NOTE: Drop weight by a little bit for the second exercise.

6. Superset:
- Chin-Ups 4 x F
- Lying Cable Curl 4 x 8-10
NOTE: Feel free to use a band for assistance.

7. Single Arm Preacher Curl 3 x 12/10/8 each side

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative Pull-Up (5 sec eccentric)

- Straight Arm Pulldown 4 x 10-12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 10-12

NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

- 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

- 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

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Standing Rope Upright Row

Triset

- 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

T-Bar Neutral Grip Row

T-Bar Neutral Grip Row Dropset

- Side Seated Single Arm Crossbody Lat Pulldown 4 x 8-10 each side
- V-bar Close Grip Front Pulldown 4 x 8-10

NOTES: I’m using the V-bar triangle handle.  For the side seated single arm you will just grab one of the sides of the triangle.  Then sit normal with legs under the pad for the Front V-bar close grip pulldown

- Sit side facing on the lat pulldown station
- Pull the handle down toward the outside of your shoulder, engaging your lat
- Extend your arm back up to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Side Facing Seated Single Arm Crossbody Pulldown (ea)

- Grab the V-bar with a neutral grip 
- 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

V-Bar Close Grip Lat Pulldown

Superset

- Seated Cable Row (overhand wide grip) 4 x 10-12
- Seated Cable Row (underhand close grip) 4 x 8-10

NOTE: Drop weight by a little bit for the second exercise.

- 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

- Chin-Ups 4 x F
- Lying Cable Curl 4 x 8-10

NOTE: Feel free to use a band for assistance.

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Chin-Up

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable Lying EZ-bar Bicep Curls

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower all the way to starting position with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

BACK & BI’S | Wednesday | 4/17

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