Name: Playbook - Kenzie Lifts - BACK ATTACK
Uploaded: 2022-07-07T19:41:10.890Z
Duration: 45 min
Description: BACK ATTACK

- Bend forward at the hips until your back is parallel to the ground
- Bar grip should be just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together each rep, reset form as needed

Barbell pendlay row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX standing row

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

- tie a resistance band around pull up bar to increase your reps

Pull Ups

Optional cardio 
Perks of rowing 

Uses all the major muscle groups
It's low-impact
It's good for your bone health
and can improve grip strength

BACK ATTACK

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