Name: Playbook - Etoile Ebene - Back Week 1 / Week 2 / Week 3
Uploaded: 2023-10-05T13:23:10.599Z
Duration: 20 min
Description: Back Week 1 / Week 2 / Week 3

A stronger back takes time to build. These exercises executed properly, will help you build a strong core. Especially if you are suffering from lower back pain, it will help you create good posture in time. 

**Remember repetition is key and consistency is the base, to start seeing results.

Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.

Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.

Hold the position for as long as you can. Don’t worry if you abs muscles start shaking. This is a sign that you are working your abs.

Plank

Set your feet shoulder-width apart, then hinge at your hips until your torso is almost parallel with the floor.
The dumbbells should hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.
Keeping your core tight and back flat, pull your shoulder blades down and back (depress and retract), then pull the dumbbell towards your rib cages and then raise your arms out to the side until your elbows are at shoulder height.
Pause, then slowly return to the starting position.

Wide bent dumbbell Row

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

Adjust the weight, so it’s light enough for you to do at least ten smooth repetitions.

Reach up, grab the handle with one hand, sit down, and make sure you’re seated and your chest is supported by the bench.

With your arm straight, bring your shoulders back, engage your abs, and take a breath.

Pull down and in until you feel a strong contraction in your back. Your elbows should be in line with your torso and shouldn’t go behind your body. 

Imagine that your hand is the hook, and you’re instead pulling the weight through your elbow.

Hold the contraction for a moment as you exhale and slowly release the weight until your arm is straight and you feel a stretch.

Take another breath and repeat.