Name: Playbook - Day 1 Training - Back Squeeze
Uploaded: 2024-01-07T21:25:03.261Z
Duration: 90 min
Description: Back Squeeze

Smitty 

Anthony Arredondo

Mike

Joshua

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

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Seated Lat Pulldown Machine

Slight lean back, drive elbows in to the side. Squeeze at the bottom, stretch at the top

Underhand Lat Pull Down Machine

- Keep your arms extended and focus on the back of your shoulders

Standing Cable Reverse Fly

With palms facing towards you, grab the bar and pull yourself up to meet your chin to the bar or higher. Keep elbows tight to your side, squeeze at the top, and control on the way down.

Bodyweight Chin Ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Seated Straight Bar Cable High Row

Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting. Grab the bar with an overhand grip, your hands shoulder-width apart. Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight.

Standing Straight Bar Cable Pullover

Back Squeeze

Cesar

ALL CABLE WORKOUT

Paul

Justin

MASSIVE BACK PUMP

I walked out the door of the gym and created a lunar eclipse with my back pump

Erik

I can't scratch my back anymore with this pump

Back Squeeze

Community

More workouts from Day 1 Training