Name: Playbook - DANI COMPLEXX - Back/Shoulders/Abs
Uploaded: 2022-05-25T22:20:39.323Z
Duration: 45 min
Description: Back/Shoulders/Abs

This workout hits them shoulders and late nicely. Combining these muscle groups makes for a juicy pump. It is also only part 1 of the shoulders and back work that happens in the week. 

Then we top it off with some conditioning 🍒 

A1. Lateral raise  
A2. Bent over row 

B1. Superman Ext 
B2. Superman Pulls 

C1. Hollow hold 
C2. Hollow Scissors 

D1. Bicycles 

E1. Mountain Climbers

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

Start light and work your way up to a weight that feels challenging but doable. 

You will raise your arms to the same height as your shoulders. 

Leave a little bend in your elbow. 

Imagine lifting the weight from the elbows, this helps with activating the delts. 

When you raise squeeze your delts to the top and slowly lower the weight back down to your sides.

If your traps try to take over the movement, move the weight a little more in front of you rather that directly to the side. 

Also, try lower weight first if this an issue for you.

DB Lateral Raise

Back & Shoulder Superset

- 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

- Lay down on your back 
- Grab your legs and pull yourself into a contracted ab position. 
-Tighten your rib cage down/Abs down toward the ground 
-Slowly lower you legs down to a height where your lower back does not elevate. 
-If you feel it pulling on your back too much, place a bend in your knee until you are able to hold your abs and back down flat. 
-Maintain this position for the set time

Hollow Hold

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down with intentional engagement 
- Keep core tight and activated throughout the movement

Think leg up, contract that side; leg down, resisted stretching.

Hollow body flutter kicks

Ab Superset

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core by contracting into the rotation

Bicycle

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Back/Shoulders/Abs

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