Name: Playbook - Diego Rivano - BACK 1
Uploaded: 2022-02-14T18:26:23.861Z
Duration: 55 min
Description: BACK 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

(Angled using incline bench)
- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side
- complete 15 reps with each arm
- 1 set = 30 reps

Single arm d-handle lat pulldown

- 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 cable row

Execute the exercise number 1
 1. T-bar lat pulldown x 20 reps 
Without rest 
Execute the exercise number 2
2. Rope lat pulldown x 15 reps

(Chest supported row machine) 
- Lao face down on the pad and grasp the handles on the machine 
- Ensure that your back remains flat
- Lift the bar off the rack and extend your arms toward the front. This is the starting position.
- Exhale and pull the weight up slowly. Squeeze your back when you get to the top of the movement. 
- Pause at the top, contract your muscles, inhale and slowly return to the starting position

T-bar row

- Grab the rope with an overhand 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 rope to starting position

BACK 1

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