Name: Playbook - Day 1 Training - Back Attack
Uploaded: 2024-01-07T21:25:03.243Z
Duration: 90 min
Description: Back Attack

Cesar

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Triangle Cable Row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral Grip Lat Pulldown

Lying flat on the bench or sideways with your upper back on the bench, your hips raised, and core engaged. With a little bend in your arms and hands cupped around the head of the dumbbell feel your chest stretch and rib cage expand bringing the weight down. Then pull the dumbbell to the top of your abs. Be sure to not have your shoulders relaxed and lats engaged.

Dumbbell Pullover

Stand facing the cable with it set on the lowest spot. Using a straight bar with an underhand grip, bend at the hips and lean forward. Pull the cable towards your bellybutton keeping your elbows tight to your body and squeeze. Then control back to starting position.

Standing Cable Low Row (Underhand)

Stand in front of the bar with feet shoulder width apart. Keep the bar as close to your body as possible throughout entire exercise. Grab the bar right outside your feet, use either overhand grip, palms facing the bar, or one overhand one underhand for more control. Have a slight bend in your knees, drive through your heels, and push your hips forward to complete the exercises. Control the weight as you lower it back down to the ground. Let the weight rest on the ground between each rep.

Back Attack

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