Name: Playbook - Eric Janicki - Back
Uploaded: 2021-08-10T14:21:56.708Z
Duration: 75 min
Description: Back

Andres

Caesar

I was unable to complete the pull-ups, muscles gave up. Need to do more

Loved this workout...but I have to fess up that pull ups are my absolute weakness...feeling like a fish out of water

- flat back
- upper body almost parallel to the floor 
- good ROM (stretch at bottom)
- retract scapula on squeeze

- bench on 45 degree incline
- cable on bottom position 
- chest open
- retract scapula
- huge stretch

- Palm facing in
- Good squeeze at the top of the rep 
- Slow negative 
- Retract scapula

- Arched back
- Crossover grip
- Cable in top position 
- Can use handles or just the cables themselves 
- Squeeze on contraction

- elevated feet on short box
- good ROM
- flat back
- retract scapula
- slow negative

- Arch in the lower back to isolate the upper back 
- Pull down from your lats not your triceps 
- Explosive rep
- Controlled and slow eccentric