Name: Playbook - Dana Linn Bailey - BACK
Uploaded: 2023-12-27T14:27:38.847Z
Duration: 60 min
Description: BACK

Emma

Loved it!! Killed it!!! First of the year 🙌🏼💪🏼

Lydia Arvizu

Matt

Sandra

I’m freaking dead! Awesome back workout 👌🏼👊🏼

Lisa

Brad

Monique

1st of October let’s turn it up 🆙 🦋🕸🦋

yangBAE

Loved it..it was just enough and I could challenge my weights a little!!

Amanda

Amazing. Would be longer if I could do more chin ups

Natalie

Been off for 5 weeks so trying to get back my strength 💪

Kelly

Did this workout with my husband and woah! Burned nearly 500 calories!

Savannah

Loving the workouts so far, getting addicted to training again after a long time away, thank you.

Jonathan

Only had 30 minutes so i busted my ass to do amap

Rachel Lyna

Sara McVicker

It was great!!!  Still learning the app!!   But great first day after a 2 week deload!!!!

Taylar

Katie Martin

arthur

Lorna

Maritza Pena

Dawn

Made my friend do it and we both died a little

Katie

Stacey Simpson

Cinthya Vega

1. Chin-ups (neutral grip) 3 x failure 

2. Superset:
- Wide Grip Seated Cable Row 4 x 12/10/8/6
- Underhand Seated Cable Row 4 x 8-10

3. Close Overhand Bent Over Row 4 x 12/10/8/6 drop 10

4.Superset:
- Wide Grip Lat Pulldown 4 x 8-10
- Behind the Neck Pulldown 4 x 10-12

5. Superset: 
- High Pulley Standing Cable Row (D-ring Handles) 4 x 10-12
- Low Pulley Standing Cable Row (D-ring handle) 4 x 8-10

- 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

Underhand grip pull-up/Chin-up

- Wide Grip Seated Cable Row 4 x 12/10/8/6
- Underhand Seated Cable Row 4 x 8-10 

NOTE: Elbows high and wide and pull up towards your chest for the Wide grip seated cable row.

Elbows tucked and keep them close to your sides for the underhand row.

- 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

Superset

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

4 x 12/10/8/6 drop 10
NOTE: Elbows tucked and pull bar back to your belly button

Barbell bent over row

- Wide Grip Lat Pulldown 4 x 8-10
- Behind the Neck Pulldown 4 x 10-12 

NOTE: For the leaning Wide Grip Lat Pulldown, I just want you leaning back at a slight angle, keeping elbows wide, pull back toward your collar bone to hit upper traps, rear delt, supra/infra spinatus. 

Then turn around for the behind the Neck, elbows come straight down to sids, with an ever so slight lean forward to get it behind your head.

- 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

- High Pulley Standing Cable Row (D-ring Handles) 4 x 10-12
- Low Pulley Standing Cable Row (D-ring handle) 4 x 8-10 

NOTE: Pull towards your chest for the high pulley row and pull towards belly button for the Low pulley row. You can also opt to use a high machine row and low machine row instead of cable. Either are great.

- Grab the handles with your palms facing each other
- Stagger your stance and keep your chest up 
- Bring the handles down to your upper chest engaging your upper back and lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Cable standing dual handle high row

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

Cable standing dual handle low row

BACK

Brandi

Mandy

Yaoska Pineda 

BACK/BI

Stephen

Heather

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

Robert

Leann

Gino

Douglas

Back & Biceps

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

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❤️

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

BACK

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