Name: Playbook - Ellen Nieman - Back, Traps & Tris
Uploaded: 2024-03-20T17:09:07.906Z
Duration: 60 min
Description: Back, Traps & Tris

Gina

TRACEY

Tokyo

Brandee

Jackie

Feeling the burn 🔥🔥🔥💖💖
I love it.

Always feeling pumpppp after the session. 👍👍👍

Darvina

Michelle

Lily

Mandy

Alexandrea baldwin

Sherie

Katelyn

Great combination!!   I'll be feeling that tomorrow!!!

Abby

Tasha

You really help me not being so shy in the gym and able to try all new machines I never used

Jadah

Today we are hitting back, traps & tris! There will be 4 back exercises, one trap & two tricep exercises!

- 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

- Keeping your core tight 
- Pull down with palm facing towards your body 
- Contract your lat while retracting your shoulder blade

Underhand pull down

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

DB shrugs

- Position hands on bar in an underhand position 
- Keep elbows in tight 
- Extend arms down

Underhand tricep extension

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Back, Traps & Tris

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