Name: Playbook - Dana Linn Bailey - BACK (Warm-up included)
Uploaded: 2023-12-27T14:27:38.752Z
Duration: 60 min
Description: BACK (Warm-up included)

Some exercises I had to skip 
Do to bad shoulder

Gino

Dana

Kody

Trx is hard
Changed it to 3 way rope pull down
Love them

Hippie

Julie

Kristy

Melissa

I am so excited to finally join the app and complete a day of the workouts . I got to say it really got me. I worked out muscles that I hadn't worked out before and I feel so amazing after the workout. I can't wait to get in the gym and complete another successful workout. You're such an inspiration. Keep the awesome material coming. Thank you.

LaTasha

Marina Pillyawets

Back is on fire! Loved those side seated cable rows💪💕

Rebekah

Good way to get back into it post sickness!

Hannah

Brianna

Chris Woodson

Kassey Lay

Anto

Cindy

Vanessa Padalino

Garry

Took 2 days between being exhausted from pregnancy and work and a toddler needing mama but soo glad i finished this one. Now off to do as much as todays as the tiny human will alow💪🏻

Samantha

The workout was great, but I felt like shit.

John Hunsell

Ananda

Since I can’t work lower body much (need knee replacement) I’m loving the upper body more than ever.

Laura

Mona

Wendy Mosley

Cristen

Carlos Sandoval

Kevin

Franci Cardenas

Lisa

Sherlyn McCormick

Amanda

Love it. I want to intimidate my high school students with my muscles 😂

Erin

I love these workouts!!! Feeling the challenge of hitting muscles from every angle! Thank you!

Tiffany

Had to take it easy today due to a back injury I had a few months ago, so didn’t make it all the way through each set. But it felt so amazing getting back into DLB daily and I can’t wait to get back to my old strength!

First time using the app and I love how it is set up.  Lots of helpful features once I picked around a bit.  Individual videos.  I was able to mark off each set.  On top of that it was a great workout with really good descriptors to help understand how to do the exercises correctly.  Looking forward to tomorrow!

Traven

Steven

I like the warm up set to start.  Good new edition!

Dayna Manipole

Krista

Jamie

Ohhhhh my god!!!!! This was tough hahaha no caffeine for me to get this one down!!!! Haha thank you so much Dana! You the ish.

Maryann

Yay back day on Tuesdays are... back 😎

Nicole

Irma

Sarah

Rosie

Rachel

What a back workout! Those rows and everything. Seeing how you exactly stretch the muscles. I felt so much better warming up with those bands! What a killer back workout! Thanks for kicking my butt!

Nicholas

Anna

Jacqueline

Warm-Up: 
- Resistance Band Dislocates 3 x 10 
- Resistance Band Pull-A-Part 3 x 10

1. Triset:
- TRX Y Raise 4 x 8-12
- TRX W Raise 4 x 8-12
- TRX Inverted Row 4 x 8-12

2. Superset:
- Barbell Row 4 x 10/8/6/6 drop 10
- Neutral Grip Pull-up 4 x Failure

3. Superset:
- Single Arm Side Seated Lat Pulldown (V-bar) 4 x 8-10 each side
- V-bar Close Grip Pulldown 4 x 10-12

4. Superset:
- Wide Grip Seated Cable Row 4 x 8-10
- Close Grip Underhand Seated Cable Row 4 x 8-10

5. Superset:
- Front Lat Pulldown 4 x 8-10
- Behind the Neck Lat Pulldown 4 x 8-10

- Resistance Band Dislocates 3 x 10 
- Resistance Band Pull-A-Part 3 x 10

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you 
- Once the band is directly behind your body reverse the movement back to starting position

Resistance Band Dislocates

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance Band Pull-A-Part

Warm-Up

- TRX Y Raise 4 x 8-12
- TRX W Raise 4 x 8-12
- TRX Inverted Row 4 x 8-12

NOTE:  If you do not have TRX, you will be doing the dumbbell version of the Y raise and W Raise on a Reverse Incline.  Inverted Row can just be on a barbell between a squat rack.

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

TRX Y 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

- Barbell Row 4 x 10/8/6/6 drop 10
- Neutral Grip Pull-up 4 x Failure

NOTE: Your grip for the barbell row will be shoulder width or slightly wider and overhand. If you need assistance for pullups you can use a resistance band.

- Hinge at the hips keeping a neutral spine 
- Pull the bar straight up 
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent Over Row

- Hold the bar with a neutral grip, palms facing each other
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Neutral Grip Pull-ups

Superset

- Single Arm Side Seated Lat Pulldown (V-bar) 4 x 8-10 each side
- V-bar Close Grip Pulldown 4 x 10-12

NOTE: Using a V-bar handle attachment, you will sit sideways on the lat pulldown cable machine.  Grab one of the sides of the V-bar with the hand furthest from the weight stack. Your arm will be stretched above your head to start, then pull down, squeezing your elbow to your side.  Do 8-10 to both sides, then immediately turn, grabbing V-bar with both hands and do Close Grip Pulldowns.

- 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

8-10 reps each side

Cable Side Facing Seated Single Arm Crossbody Pulldown

- 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

- Wide Grip Seated Cable Row 4 x 8-10
- Close Grip Underhand Seated Cable Row 4 x 8-10

NOTE: Using Lat pulldown bar your will use a wide overhand grip for the first part of the superset for 8-10 reps, then drop some weight, use a underhand narrow grip, and do 8-10 more.

- 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

- Front Lat Pulldown 4 x 8-10
- Behind the Neck Lat Pulldown 4 x 8-10

- 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

- Sit reverse on the lat pulldown station 
- Grab the bar with an overhand grip 
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Behind the Neck Pulldown

BACK (Warm-up included)

Brandi

Mandy

Yaoska Pineda 

BACK/BI

Stephen

Heather

Day after rest day.. Back💪🏾 Loving it!

Robert

BACK

Leann

Douglas

Back & Biceps

Fabulous!!!! I’ve gained .8 muscle and lost over 2% body fat and 3 lbs!!!!

Back

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

BACK/BICEPS

Emilee

kathryn beaulieu

Brittany Ward

Emma

Not a lot of time to put in today but a great pump!!! Looking forward to defining my back❤️

This is my first time trying your program... wondering WTH took me so long! Loved it!!! 😍

BACK (Warm-up included)

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