Name: Playbook - Dana Linn Bailey - BACK | Wednesday | 6/7
Uploaded: 2023-06-12T00:01:32.352Z
Duration: 60 min
Description: BACK | Wednesday | 6/7

Bands..Tension..Bands..Tension
Thank you Dana 👑

Sharlene

Kristen

Iven

Perla

Amanda

Monique

Leesa

Loving the resistance band lat pull downs

Lysa 

6/7: BACK

1. Triset:
- Band Pull Aparts 4 x 10-12
- Band High Row 4 x 10-12
- Band Straight Arm Pulldown 4 x 10-12

2. DB Pendlay Row 4 x 12/10/8/16 (6 drop 10)
NOTE: Last Set is a drop set 6 drop 10.

3. Superset:
- Band Mid Row 4 x 10-12
- Band Low Row 4 x 10-12

4. Band Lat Pulldown 4 x 10-12

5. Superset:
- Seal or Reverse Incline DB Reverse Fly 4 x 12/10/8/8
- Seal or Reverse Incline DB Low Row (Supinated) 4 x 12/10/8/8
NOTE: You can use a seal bench or a high incline.  Seal bench makes you horizontal with the ground making it a little bit harder. The low row I want you supinated grip at the top, watch the video.  Just turning your wrists.

- Band Pull Aparts 4 x 10-12
- Band High Row 4 x 10-12
- Band Straight Arm Pulldown 4 x 10-12

- 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 Aparts

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band High Row

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Straight Arm Pulldown

Triset

12/10/8/16 (6 drop 10)
NOTE: Last Set is a drop set 6 drop 10.

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB Pendlay Row

- Band Mid Row 4 x 10-12
- Band Low Row 4 x 10-12

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band Mid Row

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Low Row

Superset

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Lat Pulldown

- Seal or Reverse Incline DB Reverse Fly 4 x 12/10/8/8
- Seal or Reverse Incline DB Low Row (Supinated) 4 x 12/10/8/8

NOTE: You can use a seal bench or a high incline.  Seal bench makes you horizontal with the ground making it a little bit harder. The low row I want you supinated grip at the top, watch the video.  Just turning your wrists.

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline DB Reverse Fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips with a supinated grip (palms forward)
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline Supinated DB Low Rows

BACK | Wednesday | 6/7

Mallary Gunnink

Elaine

LEGS | Monday | 4/15

Krisztina Balogh

Jennifer W

Great Tuesday morning workout. Chest delts and tris are all feeling tight 😘🔥

Mandy

CHELTS & TRI’S | Tuesday | 4/16

Had to do doorway hinge pull up for alternative to pull up n chin up as I have no bar. 
Added abs at the end. Otherwise perfect home workout

BACK | Wednesday | 6/7

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