Name: Playbook - Dana Linn Bailey - BACK
Uploaded: 2023-12-27T14:27:38.779Z
Duration: 60 min
Description: BACK

Gino

I legit feel like a gorilla 🦍 after that 🤣 once again I'm defeated in all the good ways 👌❤️

Pamela Joyce Jewell

Anne

Great back workout! My muscles are burning

Maddie

Katherine

Michelle

Julie

Awesome burn! Really pushed me endurance wise

Lily

Natalie

Beth

Molly

arthur

We added 3x5 deadlifts right after the pull-ups.

Shawn Bachman

Shaniece

Cynthia

Lorna

Great back workout... Loved the gorilla rows

Gustavo

1. Pull-ups 5 x Failure

2. Pull-up Negatives 2 x 5

3. Superset:
- Cable Rope Straight Arm Pulldown 4 x 10-12
- Cable Standing Rope High Row 4 x 10-12

4. Superset:
- Wide Lat Pulldown 4 x 10-12
- Behind the Neck Pulldown 4 x 10-12

5. Superset:
- Seated Close Grip Cable Row 4 x 10-12
- T-bar Wide Grip Row 4 x 10-12

6. KB Gorilla Rows 4 x 20 (10 each side)

- Hold the bar wide, with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself (3-5 seconds)

Negative Pull-ups

- Cable Rope Straight Arm Pulldown 4 x 10-12
- Cable Standing Rope High Row 4 x 10-12

- 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 back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

Superset

- Wide Lat Pulldown 4 x 10-12
- Behind the Neck Pulldown 4 x 10-12

- 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

- Seated Close Grip Cable Row 4 x 10-12
- T-bar Wide Grip Row 4 x 10-12

- With a close grip pull the attachment in towards your body
- 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 Close Grip Cable Row

- Stand astride the bar and bend at the hips to take a wide 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 Wide Grip Row

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

4 x 20 (10 each side)

Kettlebell Gorilla Rows

BACK

Heidi 

Brandi

Mandy

BACK/BI

Stephen

Heather

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

Robert

Leann

Douglas

Back & Biceps

Lisa

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

Rachel

Back

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

BACK/BICEPS

Emilee

kathryn beaulieu

Brittany Ward

Laura

Some exercises I had to skip 
Do to bad shoulder

Dana

Kody

BACK (Warm-up included)

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

Perfect! I’m hittin my goals I didn’t think possible

Pamela Castleberry

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

Cassandra Rolle

Love your program,  it's hard to fit everything in when you have to share equipment

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