Name: Playbook - Dana Linn Bailey - W6/D2 BACK
Uploaded: 2024-01-07T22:36:10.496Z
Duration: 45 min
Description: W6/D2 BACK

Marc

Jason Rakes

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

Adoyli

Michelle

The best 💪🏻💪🏻💪🏻💪🏻

Iven

Holly

Tamara

Jeanne

Jenna

Lauren

Joycelyn BENJAMIN

Matthew Stoll

Lexey

Loved it for a limited equipment Back option!

Jill

almost completed, ended with a little HIIT to push.💪🏻

Grace

Lisa

Loved it 
Put my new Xmas barbell and weights to good use

Helen Inskip

Jackie

Tanya

Day 2: BACK

1. DB RDL 4 x 10/8/6/6
             
2. Bent Over DB Row 4 x 6-8

3. SS:
- Wide Grip Pull-up 4 x 12/10/8/8
- Underhand Grip Pull-up 4 x 12/10/8/8

4. SS:
- Resistance Band Straight Arm Pulldown  4 x 12-15
- Resistance Band High/Wide Row 4 x 12/10/8/8

5. SS:
- Reverse Incline DB W raise 4 x 12/10/8/8
- Reverse Incline DB Low Row  4 x 12/10/8/8

6. Single Arm Bent Over DB Row 4 x 12/10/8/6 (each arm)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

- 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

- 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

- 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

Superset

- 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

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band high row

NOTE: W-raise is a DB face pull. Basically make a W with your arms, thumbs pointed back to target upper back, traps, and rear delts.

- 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
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline DB low rows

- 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

DB single arm low row

W6/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.

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

Sami

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!

W6/D2 BACK

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