Name: Playbook - Eric Janicki - Day 2 - Back
Uploaded: 2021-08-10T14:21:56.725Z
Duration: 45 min
Description: Day 2 - Back

Richard

Mayson Buffington

Strength 
- Barbell bent over row 4 x 10-12

Dual set 1
- Bent over dumbbell row 3 x 12
- Rear delt cable flys 3 x 12-15

Dual set 2 
- 3 Point cable row  3 x 10-12 (per side)
- Single knee down low row 3 x 10-12

Drop set 
- Cable bent over rows 2-3 x 12

- arched back
- upper body parallel to ground
- minimal momentum
- good negative

Barbell Bent Over Row

Strength

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

Bent Over Dumbbell Row

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

Rear Delt Cable Flys

Dual set 1

- Start with one hand on the ground
- Feet behind you in a wide stance
- With the opposite hand pull back leading with your elbow
- Keep a flat back and hips square

3 Point Cable Row

-start in half kneeling stance 
-you will be pulling with the arm opposite from the from the front leg of your lunge stance 
- as you reach out, turn your knuckles and feel big stretch through the back
-as you pull, squeeze elbow in tight, shrug shoulder down your back and rotate grip

Single Knee Down Low Row

Dual set 2

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

Day 2 - Back

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Day 2 - Back

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