Name: Playbook - Dana Linn Bailey - W1/D3 BACK
Uploaded: 2023-06-19T00:20:49.932Z
Duration: 60 min
Description: W1/D3 BACK

Bridget

Jamie

Monique

April

Amy Yeary

Jodi

Shit...that was awesome 👌 👏🏼 👍

Melissa

Meghan

Epic workout! 💪🏻🔥 Just didn’t have enough time for the last Superset 😓

Misha

Amanda

Cass

The best back workout I have done. Thank you!

Paden Vellia

Ravin

Jeremy

Bryan

Had to make some subs in the garage gym. All in all not too bad...stronger than I thought. I felt like I had more energy and capacity for work after even doing more weight than normal.

Coco

Brilliant! 🥵🥵 brutal! But brilliant 😂🤣

Jessica

Carson

Wow it was amazing! I loved that it kept my back burning the whole way throughout the workout.. it is tough, but it’s not impossible if you keep pushing hard through your sets. :)

Kiara

Helene

Brittany

Leann

Jenn

Louise

LOVE back day 💪🏼
It was hard to get out of bed today, but knowing I have these workouts to follow makes me motivated, even when I’m not!

Long and effective 💪🏻💪🏻🙌🏻🙌🏻

Steffanie

Julie

It's a good workout but uses several special equipment that my gym doesn't have. 

Some alternative exercises with less machines would be helpful 

Thankyou Dana

Ashley

Andrea

I didn’t want to come to the gym today but I’m glad I did and keeping with this program.

Terina Gardner

Week 1. Day 3. Hump day! Let’s goooooo!!!

Did this after working a crazy holiday shift.

Kathulhu

Susie

Excellent workout! I’m just getting back in the swing of things, this was just what I needed to renew the passion! 🔥🔥

Toya

Elina

Samantha

Karen Elizabeth Porter

Ivette

Denise Cone

Kelsey

Katherine

Braja

Sharlene

Jael

Felt great! Getting over Covid. I workout at home so it’s all good. 🦠

Sammie

Kimisha

BACK
Habit Transformation Challenge Day 3 

1. Barbell Bent Over Row 5 x 15/12/10/8/6 drop 10
 
2. Triset:
- Cable Rope Straight Arm Pulldown 4 x 10-12
- High Cable Underhand Row 4 x 8-10
- Rope Facepulls 4 x 8-10

3. Superset:
- V-bar Close Grip Pulldown 4 x 12/10/10/8
- V-bar Standing High Cable Row (at lat pull station) 4 x 8-10

4. Superset:
- Seated Machine Wide Row (elbows wide) 4 x 12/10/8/8
- DB or Pec Dec Reverse Fly 4 x 10-12

5 . Single Arm Bentover DB Row 4 x 12/10/8/6 drop 10

6. Superset:
- Wide Grip Lat Pulldown 4 x 12/10/10/8
- Underhand Grip Lat Pulldown 4 x 8-10

- 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

15/12/10/8/6 drop 10

Barbell Bent Over Row

- Cable Rope Straight Arm Pulldown 4 x 10-12
- High Cable Underhand Row 4 x 8-10
- Rope Facepulls 4 x 8-10

- 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 down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Underhand Grip High Row

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable Standing Face Pull

Triset

- V-bar Close Grip Pulldown 4 x 12/10/10/8
- V-bar Standing High Cable Row (at lat pull station) 4 x 8-10

- 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

Superset

- Seated Machine Wide Row (elbows wide) 4 x 12/10/8/8
- DB or Pec Deck Reverse Fly 4 x 10-12

- Keep your chest pressed into the pad 
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse Pec Deck Fly

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

12/10/8/6 drop 10 reps each side

DB Single Arm Bent Over Row

- Wide Grip Lat Pulldown 4 x 12/10/10/8
- Underhand Grip Lat Pulldown 4 x 8-10

- 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

- 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

Underhand Grip Lat Pulldown

W1/D3 BACK

Absolutely amazing! I am so hyped to see where this programme will take me mentally and physically! 🔥

Evelyn

Trish

W1/D1 CHELTS/ABS

Sara

Legs?!? What legs I only crawl now 😂 😒 😂

Denise

W1/D2 LEGS

Damn...damn...I hate it and love it all the same time!

W1/D4 DELTS

Sommer

W1/D5 LEGS

W1/D6 ARMS/ABS

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Best chest day I’ve had in forever! 🔥🔥

Emiliano

W2/D1 CHEST/TRI/ABS

Antonio

Killer leg pump! Didn’t think I was gonna walk out of the gym 😅

W2/D2 LEGS

Elsa

W2/D3 BACK/BI

Best shoulder day I’ve had in awhile! Loving the programming!

W2/D4 DELTS

Maggie

Justine

W2/D5 LEGS

Tricia

Veronica

W2/D6 HIIT/CORE

Thank you❗️ Have a Blessed week coming up🙏🏻 Thank you for being my coach and guiding me and my son to a successful fitness journey and for helping us change our habits for the better🥰

Angie Santos

I did do some extra cardio today and uphill walking !! Great relaxing pic by the way .

Andrew Lovato

I had a setback this week. I was sick with the flu and could barely do anything, I had zero strength. But I ate super clean, stretched everyday, drank my 3+ltrs of water (3 habits I'm working on). I'm ready to crush it harder than ever this next week! LFG!

Aimee

W2/D7 REST DAY

W3/D1 CHELTS/ABS

Not sure if I’m going to able to walk tomorrow! 😆 LOVE the leg raise superset! ✌🏻🔥

Today was tough, I pulled my quad last week so it made today very difficult. But we pushed through.

Rita

W3/D2 LEGS

Back feeling thicker than a bowl of oatmeal 💪🏼💪🏼

I’ve never dropped in sweat from a back workout!! Killer and I loved it!!

W3/D3 BACK

My favourite workout yet! EPIC triset! 🔥💪🏻

W3/D4 DELTS

ELEANORE

Lainie

W3/D5 LEGS

Tysen

W3/D6 ARMS/CORE

Laundry, meal prep and doggie snuggles!!!

Katerina

W3/D7 REST DAY

W4/D1 CHEST/TRI/ABS

Straight fire! Felt my first leg day back…and we are 4 weeks in?!!

W4/D2 LEGS

Best Back-workout of this program!!! 🔥

Good love it. Back into working out you make it seemless

Kate

W4/D3 BACK

Favourite Delt Day yet! 🔥💪🏻 #swole

Derek

W4/D4 DELTS

It was nice to do banded stuff! Really helped my injured hip flexor!!

Andres

W4/D5 LEGS

Mónica

W4/D6 HIIT

Ananda

Jennifer 🤍

Darlene Moss

W4/D7 REST

W5/D1 CHELTS

Great leg sesh,  when hubby n I hit the last set for our 12 reps on reverse lunges we were jello legs

W5/D2 LEGS

Clara Wells

Loved it! Happy Valentine’s Day 💕💪🏼

Sarah

W5/D3 BACK

Great workout and challenging 💪 just like I like it

Mani

Carmen Brammer

W5/D4 DELTS

Another DLB leg day! I'm stronger than yesterday!$@

Kimm

W5/D5 LEGS

Anabel

Good workout. Some changes so as not to further injure my hip.

Celine

W5/D6 ARMS

Kellie wright

Rest day and Super Bowl!!! 🙌🏼🙌🏼

Lydia Arvizu

W5/D7 REST

Kerri

Crystal

W6/D1 CHEST/TRI

Cierra

Had NO energy today! 😓 couldn’t finish last bit of today’s program.

Great workout 🏋🏻‍♀️, just what I needed this morning!!

Christina

W6/D2 LEGS

Killer workout!! Just would like a sub if you don’t have machines ❤️

Tina

Vicky

W6/D3 BACK/BI

Holy shit!!! By far the hardest shoulder workout and by also my favorite!!

W1/D3 BACK

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