Name: Playbook - Dana Linn Bailey - W2/D2 BACK
Uploaded: 2024-01-07T22:36:10.284Z
Duration: 45 min
Description: W2/D2 BACK

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

Joanna

NANCY

Enjoyable and I’m glad it was my bad back friendly.

Jason Rakes

Sarah

I am sure i will feel this later but upping weights in week two 🤘🏻

Sami

Danielle

My focus is getting myself to do a pull-up before I'm 40 (currently 37) and I felt this in my back in the best way!

Beth

Amazing workout 🔥
back is hard to train for me, but still I enjoy it 🌸

Salla Sauramo

Notice I wasn’t liking you very much because your shit is NO JOKE🤣 took pre-workout before this one and realized it was me💀 always 🔥🔥🔥 much mahaloz DLB🇹🇴🤙🏽

Mai Lavaki

1Pasadena*

Iven

Michelle

Emily

Holly

Jessica

Great except don’t have a way to do a pull up 😘

Linda obrien

Good back workout. Can we have an option withiut pullups as i dont have a pullup bar 🙏❤️ please

Tamara

Jeanne

I never thought I would be like those gym bros grunting on every set…but good damn!

Rachel Rio

Erin

Tracey

Beverly

Samantha

Patrick

Wendy Mosley

Think I’ll feel that one tomorrow. 🔥

Andrea

Erika

Brittany Clark

Merrille

Katie Martin

Baylee Mendez

Amber

Isabel

Starting the week with my BACK on fire!!!

Lauren

Sirmunia

Tammy Wood

Gina

Ashleigh

The one I did was fantastic.  I’m not using the new ones because there aren’t any for limited equipment so I’m going back to old workouts from before.

Kate

Loved it!! Love the visual and the programming. Thank you

Agnes Machaj

Day 2: BACK

1. Single Arm Bent-over DB Row 4 x 12/10/8/8 (each side)
    
2. SS:
- Reverse Incline High/Wide Row 4 x 15/12/10/8
- Reverse Incline DB shrug 4 x 15/12/10/8

3. Close Grip Pull-up 4 x failure

4. SS: 
- Bent-over DB Row (butt against the wall) 4 x 12/10/8/6
- Bent-over DB Reverse fly (butt against the wall) 4 x 10-12

5. SS:
- Slight Decline Dual Dumbbell Pullover 4 x 15/12/10/10
- DB Upright Row 4 x 15/12/10/10

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

DB single arm low row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline DB high/wide row

- Sink your chest into the incline bench pad 
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Reverse incline DB shrugs

Superset

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

Close grip pull-up

NOTE: For the rear delt flies you will be standing but hinged forward at the hips in a bent over position. If you prefer you can use the bench option for support. Just make sure you are focusing on the rear delts.

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB pendlay row

- From a seated position, bend forward bringing your chest to your thighs
- 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

DB seated bent over reverse fly

NOTE: Position yourself on a slight decline rather than the floor. Dual Dumbbell Pullover, dumbbells will be touching with thumbs touching and palms will be facing the ceiling. Keep elbows bent throughout the range of motion.

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dual DB lying floor pullovers (slight decline)

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

W2/D2 BACK

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W2/D2 BACK

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