Name: Playbook - Dylan Ferrier - W1/D4 Back
Uploaded: 2023-03-20T05:14:18.861Z
Duration: 45 min
Description: W1/D4 Back

- Hinge at hips with some bend in the knee
- Focus on using your lower lats by driving your elbow low and back

Bent over dumbbell rows

- Grab the bar with your palms facing forward and put your thumbs over the bar
- 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

Back ( Db Row & Close Grip Pull Down)

- With a close grip 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 close grip cable row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Back 2

- Laying on back with rope in both hands and arms fully extended
- Pull rope from full extension towards your ribs
- Slow and controlled return to starting position

Lying cable rope pullover

- Hinge forward at the hips
- Slight bend in the elbows and drive them out wide until they’re in line with your shoulders

W1/D4 Back

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