Name: Playbook - DANI COMPLEXX - Back with a shoulder tap
Uploaded: 2022-11-11T01:38:36.968Z
Duration: 45 min
Description: Back with a shoulder tap

This workout has a little bit of pull-up practice. 

We add the inverted row to helping begin building upper body strength and progress toward a pull-up. 

There is a lot of hypertrophy work in here so be sure to push that muscle to it’s max on those sets.

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Have a seat and position your legs so that you maintain a slight bend in the knees much like a quarter squat. This will help take tension out of the lower back. 

-Squat in to grab your handles
-Squat/push yourself back to you original position
-Straighten your back with chest up and abs engaged. 
-Pull your arms back and the handle toward your ribs/stomach area. 
-Pinch your shoulder blades together as you tighten your back. 
-With control and resistance, stretch your back back to the starting position maintaining tension in your back.

Seated Row

You will have to move around your seat and handles to position it correctly for your body. 

The arm cushion should rest against your forearm and as you raise your arms you should feel like your arms comfortably come up and out to the side without a shrug or reach. 

Focus on moving the weight through the whole arm but specifically the elbow. 

Focusing on the lateral/side delt. 

Resist coming down.

Seated Delt Raises

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

-Additional weight is optional 

-Place your hips into the chair

-Make sure the chair is sitting against or slightly below the top of your hip bone

-Make sure your feet are locked in 

-Lower yourself down and correct your posture:
•Straight back 
•Core engaged 
•Glutes activated 

-Now maintain this posture as you raise up using your lower back and glutes. 

-Stop when your body is in a straight line, there’s no need to overextend. 

-Lower back down slowly as far as you can to get a full stretch (rounding going down optional) 

You should feel this exercise in your lower back, glutes and a little bit in the hamstrings as well. 

If your aren’t getting your lower back like you want, reposition the chair and try different heights to find the right one for you.

Back with a shoulder tap

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