Name: Playbook - Dana Linn Bailey - W9/D2 BACK
Uploaded: 2024-01-07T22:36:10.624Z
Duration: 45 min
Description: W9/D2 BACK

Marc

Salla Sauramo

Iven

Tanya

Great session.. back muscles are shaking... thanks

Joycelyn BENJAMIN

Some of the body weight things I didn’t feel like I got as much of a burn as I should have

Chad

Whitney

Militza

I felt like Dana woke up angry the day she wrote this one up and that I’m the one she was angry with.

Heather

Lisa

Helen Inskip

Day 2: BACK

1. SS: 
- DB Bent Over Rows 5 x 12/10/8/6/6 drop failure
- Inverted Pull-Ups 5 x failure

2. TS: 
- Reverse Incline W Raise 4 x 12/10/8/8
- Reverse Incline Rear Fly 4 x 12/10/8/8
- Reverse Incline High Wide Row 4 x 12/10/8/8
NOTE: I'm using the same weight for everything.

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

4. Resistance Band Single Arm Seated Row 4 x 12/10/8/8
NOTE: Im using a heavy resistance bands and tie around a pole, sit on the ground and then focus on really pulling back and squeezing hard with your lats.

5. SS:
- DB Pullover 4 x 15/12/10/10
- DB Upright Row 4 x 8-10

- 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 to failure)

- 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

- 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

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band low row (seated)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as your pull the dumbbell forward and up

DB pullover

- 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

W9/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

Stephen

Starlea

Excellent burn. I didn't know my shoulders could handle that much volume in one sesh. ❤️🔥

Sophie

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.

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

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!

W9/D2 BACK

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