Name: Playbook - Dana Linn Bailey - BACK
Uploaded: 2024-05-05T18:13:33.573Z
Duration: 60 min
Description: BACK

Emilee

kathryn beaulieu

Brittany Ward

Looking for a lean down plan with weights and cardio included .
This app is awesome I am a new user so still figuring things our

Cristal Lee

Got a lot work done in a suitable amount of time

roobabyzoobaby

Gabe

Katherine

Melissa

Priya Kurtz

Brenda Nelson

Great back workout today.. definitely feeling it !

Lucy

Christianna

That was a good one! Sore tomorrow 🏋️‍♀️

Wendy Mosley

Great back workout!  I know I will be feeling it even more tomorrow.  💪🏾💪🏾💪🏾

Erica

Jeremy

Gina

I really liked this back workout,  it felt amazing

Angel

Lisa

Mandy

Wendy

Nicole

Maggie

Vanessa Padalino

Angie Santos

Don’t feel it so much in my back.  Maybe I’m not doing the exercises correctly?

Kerri

Krista

Sherlyn McCormick

Tiffany

Back is on fire! Thought will be easier, but I struggled to finish!

Irene Haimovich

Joel

Back smashed! Awesome workout 💪 👌 ✌️💕

Kimberly

Kimm

Ananda

Angela

Kisha DuBuclet

Quinn

Lori

Anto

Stefanie

Loved the workout and it was easy to follow

Megan

Kanani

Melissa Freeberg

Holy shit! Lol sorry for the language hahaha but damn!!!! Dana! This was awesome hahah I’m pumped.

Maryann

STTP

1. Superset:
- Barbell Bent Over Rows 5 x 12/10/8/6/6 drop Failure
- Inverted Rows 5 x Failure 

2. Triset:
- Rope Straight Arm Pulldown 4 x 12/10/8/8
- Rope Cable Facepulls (lying, seated or standing) 4 x 12/10/8/8
- Rope Wide Rows 4 x Failure

3. Superset:
- Low Cable Row 4 x 8-10
- Kneeling Underhand High Cable Pulldown 4 x 8-10

4.  Single Arm Seated Cable Row 4 x 10-12 each side

5. Superset:
- V-bar Close Grip Pulldown 4 x 10-12
- Standing V-bar Close Grip Pulldown 4 x 8-10

- Barbell Bent Over Rows 5 x 12/10/8/6/6 drop Failure
- Inverted Rows 5 x Failure 
NOTE: using the bar on the rack, place feet on bench, pull chest to bar

- 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

12/10/8/6/6 drop Failure

Barbell Bent Over Row

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Barbell Inverted Row - Overhand Grip

Superset

- Rope Straight Arm Pulldown 4 x 12/10/8/8
- Rope Cable Facepulls (lying, seated or standing) 4 x 12/10/8/8
- Rope Wide Rows 4 x Failure

Note: I’m using the same weight for the facepulls as the wide row.  Facepulls pull above head with thumbs pointed back, then for the wide rows, pull back towards shoulder with elbows wide.

- 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 cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope High Face Pull

- 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

Triset

- Low Cable Row 4 x 8-10
- Kneeling Underhand High Cable Pulldown 4 x 8-10

NOTE: For the low cable row, I just want you to stretch all the way forward, as you pull back bring chest up and pull low towards your belly button. I used a small straight bar attachment for both of the exercises and you just need to move the pulley up for underhand pulldown and down for the low cable row.

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Rope Low Row

- Grab the bar with an underhand 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

Cable Kneeling Underhand Grip Lat Pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

10-12 reps each side

NOTE: The Seated Cable Row, start with an overhand position, rotate you hand so that you finish with your palm facing up and pinky is towards you.

Seated Single Arm D-handle Cable Row

- V-bar Close Grip Pulldown 4 x 10-12
- Standing V-bar Close Grip Pulldown 4 x 8-10

NOTE: When doing the standing pulldown, I put my leg up on the lat pulldown seat, lean back and pull towards chest.

- 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

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

Standing V-bar Close Grip Row - from Lat Pulldown Station

BACK

Davis

Heidi 

Brandi

BACK/BI

Valerie

Stephen

Heather

This is one of my most favorite back workout ❤️

Lucky Cr

Christine

Leann

Back & Biceps

Gino

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

Rachel

Back

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

BACK/BICEPS

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❤️

Pamela Castleberry

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

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

Cassandra Rolle

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

Pamela Joyce Jewell

Anne

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

BACK

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