Name: Playbook - DANI COMPLEXX - Back & Abs (babs)
Uploaded: 2022-05-25T21:04:32.927Z
Duration: 45 min
Description: Back & Abs (babs)

Alyssa

We are hitting the upper and mid-back first. 

Remember mind muscle connection is important. 

Try to feel your back muscles as you are working them and pushing them with each rep and set. 

Choose weights that are challenging but doable until the very end. 

Following up back is abs. 

Then we finish off with low back. 

We do low back last so it doesn’t get too involved in ab business nah I mean.

You want to have good intentional posture here. 

You will stagger one leg back, then pull your shoulders back and keep your chest upright. 

As you pull the weight up toward your back, be sure to also pull your elbow in toward the body. 

The lats are in charge of pulling the elbow into the body. 

Focus on contracting maximally to the same or slightly further than your back, too far and you change the engagement. 

As you lower the weight, resist and feel the stretch of your back. 

Lower the weight low enough to allow your shoulder blades to stretch. 

Rinse and repeat.

Bent Over Row

- Lying on the ground face down with or without a band held overhead
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull the band to your upper chest creating added tension in the band and or contraction in the lats
- Extend your arms back to overhead

Resistance band superman w/ lat pulldown

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman snow angels

Superman Superset

-Place the pad at a height that supports your hips but allows you to bend fully down without restriction at the hip 

-Be sure to lock your legs into the equipment 

-Extend your arms out in line with your body 

-Hollow out/engage the abs 

-Lower yourself down actively feeling your lower back working 

-Contract up by squeezing the lower back and glutes

Superman Back Ext

-Lat flat on your back 
-Shift your body slightly sideways 
-You can use your hand closest to the ground or no hands at all
-Contract up and bring your same side knee in at the same time 
-Extend with resistance 
-Repeat 

Reps = each side 


Pro Tip:
Focus on rounding in to contract the abs (knees toward upper body)

Lateral Sit Up

- Grab your legs to pull yourself up and contract the abs down
- Keep your shoulders off the ground 
- Keep your core engaged 
- Lower your legs resisting the stretch of your abs 
-Contract up and crunch into your legs 

Pro Tip:
As you lower your legs, squeeze your glutes to help with keeping the back down and core engaged.

Back & Abs (babs)

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