Name: Playbook - Fit By Fousey - Savage Back Blitz
Uploaded: 2023-06-25T09:41:58.270Z
Duration: 60 min
Description: Savage Back Blitz

This is NOT for the faint of heart. This will take everything you’ve got. It will also require a lot of time to complete all the reps. Work your way up to this workout and only try it when you’re ready for the challenge. If you need to do less reps or sets until you’re able to complete it in full, feel free. Because this workout is SAVAGE. ☠️

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at full contraction, then return to the starting position

Lat Pulldown

- Start in a seated position, holding a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

Overhead Tricep Extension

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is above your chest
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

Dumbbell Pullover

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and back
- Lower with control back to starting position

Reverse Fly (Back)

- With the rope attached high on the pulley
- Grasp the rope with both hands, arm bent to 90 degrees
- Pull the rope down, extending the arms and engaging your triceps
- Spread the rope apart at the bottom for a deeper contraction
- Bend the elbows, returning the weight back to starting position with control

Rope Pulldown

- Stand tall, holding a dumbbell in each hand
- Hinge forward at the hips, your knees should be slightly bent
- Row the dumbbells up, engaging your back as you pull 
- Lower the dumbbells with control

Dumbbell Bent Over Row

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm Dumbbell Row

Savage Back Blitz

42 mins , took to long have to beat it next time !!!

Juan

Super Saiyan 2

Easily one of the best chest workouts I’ve ever done. High rep volume got me a really nice pump.

Savage Back Blitz

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