Name: Playbook - Dana Linn Bailey - Back
Uploaded: 2023-12-27T14:27:38.659Z
Duration: 60 min
Description: Back

Gino

Lisa

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

Rachel

Kelly10350!!

Jennifer

Shawn Bachman

Squatch

Angelica

Awesome back workout! Definitely will be feeling this for a couple days 😅

Malia

Christine

Wiets

Megan

First workout of yours. Back is on fire!! Looking forward to more.

Trisha

Jessica Kirk

Aurora

Kimm

Currently laying on the ground trying to catch my breath 🔥🔥🔥

Samantha

Julie

Jennifer Soto

Brandi

Shive Cohen

Suzie

First day back post flu and post holiday. Feel the burn babyyyy 🔥

Mary Elisabeth

Courtney

Good day :)
Changed the week up a bit because of the holidays and being away, good second last day of the week :)

Megs

Felt really good, I was sick today and our apartments have a gym so thankfully I could complete this one without going far 🙏🙏🙏

Kaylah

Katie

Feels like back is as wide as the 50 states 👍🏼👍🏼

Michael Cards

Lindsey

Vanessa Padalino

Kassey Lay

Tammy

Matthew

Kim Kiefer

Jeff

Awesome workout loved it. I’ll be feeling that for a couple of days

Michelle

Anto

Mariah

Great work out, have a little neck/head pain after corona, så thos was perfekt for me to get All around the back/neck💪🙏🥰

Mona

Well, that was freaking hard yet amazing!!!

Michelle Green

Kevin

Darla

Jessica Betlach

Leslie

Beatriz Marie

1. Triset:
- Lying Rope Cable Facepulls 4 x 10-12
- Rope High Cable Wide Row (sitting on ground) 4 x 10-12
- Standing Rope Straight Arm Pulldown 4 x 10-12

2. T-Bar Row (close grip) 4 x 12/10/8/6 drop 10

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

4. Superset:
- Wide Grip Lat Pulldown (leaning back) 4 x 12/10/8/8
- Behind the Neck Pulldown 4 x 8-10

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

- Lying Rope Cable Facepulls 4 x 10-12
- Rope High Cable Wide Row (sitting on ground) 4 x 10-12
- Standing Rope Straight Arm Pulldown 4 x 10-12

NOTE: You will go from lying, to seated, to standing.  Lying for the facepulls, then sit up for the wide high rows, then stand for the straight arm pulldown.

- Lying on the floor 
- Pull the cable towards your face with elbows flared outward
- Slowly return back to starting position

Cable Lying 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

- 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

Triset

- Stand astride the bar and bend at the hips to take a neutral 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

12/10/8/6 drop 10

T-bar Neutral Grip Row

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

- 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

- Wide Grip Lat Pulldown (leaning back) 4 x 12/10/8/8
- Behind the Neck Pulldown 4 x 8-10

NOTE: For the leaning Wide Grip Lat Pulldown, I just want you leaning back at a slight angle, keeping elbows wide pullback 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 sides, with a 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

- 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

Mandy

Yaoska Pineda 

BACK/BI

Stephen

Heather

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

Robert

BACK

Leann

Douglas

Back & Biceps

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

BACK/BICEPS

Emilee

kathryn beaulieu

Brittany Ward

Emma

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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