Name: Playbook - Dr. Robin B - 30-Min Back Attack
Uploaded: 2023-01-23T05:39:14.823Z
Duration: 30 min
Description: 30-Min Back Attack

Ayesha

Rose

Elizabeth Gaffney

ladyYaaYaa

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4-5 rounds 

Circuit 1:
- Floor lat pulldown 
- Cable face pulls 
- Cable single arm rows 
- Alternating Db front raises 

Rest 30 Seconds

Circuit 2:
- Kneeling cable pull through 
- Db seated Arnold Press
- Alternating Db single arm rows 
- Rope cable front raise

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Floor lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start with back flat and grip in one hand
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- 10 on both sides

Cable single arm rows

- Hold the dumbbells in front of you with palms facing toward you 
- Raise one dumbbell up to shoulder height and alternate
- Keep a slight bend at the elbow

Alternating DB front raises

Circuit 1

- Kneel on both knees
- Pull down cable with both arms fully contracting your lat

Kneeling cable pull through

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Alternating DB single arm rows

- Hold the grip with your palms facing upward
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion
- 10 each arm

30-Min Back Attack

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