Name: Playbook - GINA - Define your back GYM
Uploaded: 2023-03-13T03:29:20.931Z
Duration: 40 min
Description: Define your back GYM

I’m super new at this but know my body enough that it I have a plan it will come off and shape up quickly. I love your videos and workouts are easy to follow and or learn. I’m gonna keep my progress pic for myself for now but today was day one.

Lala

Chernique

Cintia

Need help with Postures if you can out in videos about it please

Jasman

Gym workout with mainly cables, dedicated to the back!

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Standing band pull aparts

- lay down on your stomach with a long band or a towel in your hands 
- Pull your arms apart and back adding tension to the band
- try and bring your elbows together as if they’re about to kiss 
- Release and repeat

Banded pull aparts

- Start with the bar at shoulder level, arms extended and parallel to the floor.
- Bend your knees slightly, keeping your head straight and lower back in a natural arch. Lean forward a bit and inhale deeply.
- Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.
- Exhale as you pass the midpoint of the move, and squeeze your lats hard once the bar reaches your thighs.

Cable Lat Pushdowns

- With a close grip pull the attachment in towards your body
- Keeping one leg slight behind you, front leg has all the weight, and core engaged
- bend at the hip 
- Elbow drives towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Single arm cable row

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

(Keep cable high, at the very top!)

Rope seated cable high row

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Define your back GYM

Jocelyn

Christina

ARMS+ CORE! ✅

Alexia Mena

Upper Body HIIT back focus!

Shania

Sabrina

Upper body DB only ✅

Izzy

Let’s Train Chest

Brenda

Seriously feeling stronger with every workout! I’m LOVING IT!

It would be a good idea to provide alternative exercises, I love the app btw!

Valeria

Chest Workout

Grace

Julia Garcia

Emily

Triceps & Biceps

Lauren

Chelsea

It was very helpful coming into the gym and knowing what to do. Your videos are so helpful. The workout felt really good.

Alma

Abs & Shoulders

Low Impact Upper Body

Great. Although I don't know how to plan my week between all the workouts

Oliva Rose

Sanaz

Absolutely loved the workouts! I do wish there were some alternatives for some of the workouts but beyond that it was a great workout! 💪

Define your back GYM

Community

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