Name: Playbook - Dana Linn Bailey - W3/D2 BACK
Uploaded: 2024-01-07T22:36:10.359Z
Duration: 45 min
Description: W3/D2 BACK

Had to cut short head to wrk I did doin bike for 35 minutes before

Patty Reid 

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Marc

Sami

Awesome workout again! ✨
Pull ups are so difficult to me to do, but I wanna learn it 🤩

Salla Sauramo

Couldn’t finish my son decided to ditch class today

Mai Lavaki

Iven

Holly

What alternatives are there for pullups if you dont have a barbell or pullup bar option? Thankyou

Tamara

Chas

Thank you. Feels great to finish that work out.

Tracey

Great.   What do you do when you can’t do pull ups?

Beverly

Kristine

Kaddington

Love the sweat this one brought. Had to substitute the pull ups with shoulder presses but still felt the burn! 🔥

Andrea

Great. Need more sub movements for pull ups though 😬

Margo

Tracy DIAS

🤷‍♂️
And get my girlfriend a banner!

Lauren

Jade

Ashleigh

Favorite fucking day of the week! So simple, but such a good burn. 🔥

Alyssa

Wow.. the sessions are something else... effective

Joycelyn BENJAMIN

Lisa

Kick ass ALWAYS!! Thank you Dana 😎💪❤️

Caroline Allen

Jessica

Sheena

Back. Demolished. Everything hurts and I’m dying 😂

Hilary

Dani

Ruby

Ruth

Randy

Connie

Lexie

Another one in the books! Loving my motivation to crush this Progress Challenge. 🏋🏼‍♂️

Chelsey

Jeffrey

Missy

Tough 

Tired today - videos help me to focus on form on those tired days even if I have to drop weight 

Thank you

Helen Inskip

Solid back work done this morning. Thank you Dana!

_stephanie_amelia_

Jackie

These lats are on fiyaaaa 🔥🔥🔥🔥

Diana

What I needed to start my day 🙌🏽🔥

Tanya

Day 2: BACK

1. SS:
- DB Bent Over Rows 4 x 12/10/8/6 drop failure
- Bar Assisted Pull-Ups (underhand) 4 x failure 

2. TS:
- Reverse Incline DB W Raise 4 x 12/10/8/8
- Reverse Incline DB Rear Fly 4 x 12/10/8/8
- Reverse Incline DB Wide Row 4 x 12/10/8/8
NOTE: Use the same weight for everything.

3. SS:
- Wide Grip Pull-up 4 x 10-12
- Banded Straight Arm Pulldown 4 x 15-20

4. Bent over DB Alt Low Row 4 x 8-10 (each arm)

5. 2-way DB Row 4 x 6-8
NOTE: You will row the dumbbell up, basically inline with belly button with elbow straight back and tucked close to your side to hit lower lats. Then extend dumbbell down. On the next Row up, you will pull higher towards chest with elbow wide to hit more mid back, rear delts and traps. 
Can be done standing, hinged forward or with the bench.

NOTE: For the toes the last set is a drop set so complete your last set of 6 then drop the weight and rep it out until failure

- 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 (last set drop set)

- With your feet elevated on a bench 
- Hold the bar with an underhand grip about  outside shoulder width apart 
- Pull your body up toward the bar
- Engage your lats as you pull
- Slowly lower your body back down

Bar assisted underhand grip pull-up

Superset

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts 
- Lower the dumbbells back down to starting position

Reverse incline DB W raise

- 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 you shoulders 
- Lower with control back to starting position

Reverse incline DB rear delt fly

- 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

Tri-set

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

Pull-up

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band straight arm pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control 
- Engaging your lats and mid back throughout the movement

DB see-saw row

- Start by sinking your chest into an incline bench
- Pull the attachment in towards your body
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position 
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
- Completing the entire sequence for time or reps

Reverse incline low row + wide row

W3/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

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

W1/D6 LEGS

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

Jason Rakes

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

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

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

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!

Delia

W2/D3 LEGS

Kelly10350!!

Eddie

W2/D4 DELTS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

W2/D5 ARMS/ABS

Ashley

Makes me wish I would’ve gotten my steps in before I did this work out.

Tycie

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

Rachel

Michelle

W3/D3 LEGS

The pump and the burn…. So awesome!! 🔥💪🏼

Good workout but I think complicated exercises like the reverse Arnold presses, Cuban presses, and one arm land mine Y press are unnecessary however the one arm LM Y presses gave a nice new feel to my long head tricep.

W3/D4 DELTS

W3/D5 ARMS/ABS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Loved this workout focusing on the posterior chain!

Joanna

W3/D6 LEGS

Sagan

Holy F***! This HIIT ABSOLUTELY KICKED MY ASS. 

I substituted the treadmill sprint for the spin bike and thought I was in pretty good cardio shape, but DLB showed me up! Thank you for putting my in check!🤣💪🏼

Jess Lynch

W3/D7 RECOVERY or HIIT

A few substitutes but still hurts so good.

W4/D1 CHEST

I struggled to work up the discipline to get this workout done today, but so glad I did. My back feels so strong right now!

W4/D2 BACK

If the goal was for my legs to stop working, i have achieved that

W4/D3 LEGS

Holding on …..why is everything so Heavy🎵🎵

Priscilla McCarty

Pretty sure I cussed her out about a dozen times during this one. Thank you, Dana!!!!

W4/D4 DELTS

3 sets of 3 first excercises. Combined with a workout for delts🏋️‍♂️👏

Reidun

W4/D5 ARMS/ABS

Great but I don’t understand why on this workout there was an exercise that only planned for me to do one set with one rep. That exercise was the DB goblet sumo squat(1.5 reps). Is this a mistake?

My hips are SCREAMING lol.  Fxing KILLER. 🔥🔥🔥🔥🔥

Kayli

W4/D6 LEGS

Yanissa

W4/D7 RECOVERY or HIIT

I almost decided I didn't want to workout today but I changed my mind. It was a great workout and I feel great that I completed it

W5/D1 CHELTS

Milicent

W5/D2 BACK

Misha

Amazing! Probably won’t walk for next three days 🙃👏🥳

Kimberly

W5/D3 LEGS

Summer

I did as many sets as I could before work…not sure if the 10 sets was a typo

W5/D4 DELTS

Dear single leg v ups, we are not friends yet

W5/D5 ARMS/ABS

Loved to hate it! Woke up didn’t want to do it at all, did it anyway - and started to love it 1/4 of the way thru - ready to start the day 🙌

Eine super Herausforderung. Danke 💪🏻💪🏻💪🏻💪🏻

W5/D6 LEGS

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

Chad

W5/D7 RECOVERY or HIIT

All the tri-sets was intimidating but it was great in the end.

Make from yesterday’s workout lower back, upper back and chelts was the workout for today. I’m burnt out

W6/D1 CHELTS

I have to go heavy now in order to lift the load at work(FedEx)

W3/D2 BACK

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