Name: Playbook - Grace White - Tuesday | Back
Uploaded: 2023-10-11T15:48:42.184Z
Duration: 45 min
Description: Tuesday | Back

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Chest, Biceps, & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-10 bodyweight squats instead of burpees.
-bent over rows instead of chest supported rows
-Steady pace cardio of your choice instead of sprints

Bent Over Smith Machine Row with Underhand Grip // Ring Rows 
12 reps, 4 sets // 10 reps, 4 sets
*5 burpees each superset is completed (20 reps total)*

- Hold the bar with an underhand grip 
- Hinge forward at the hips
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Smith Machine Bent Over Row {Underhand Grip}

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

Ring Rows

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Seated Lat Pulldown with D-Bar Attachment // Single Bent Over Cable Rear Delt Fly
8 reps, 4 sets // 10 reps each, 4 sets
*5 burpees each superset is completed (20 reps total)*

- Grab the bar with a wide neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the starting position

Cable Seated Lat Pulldowns {D-bar}

- Bend over to 90 degrees, grab the cable and with your outside arm
- Raise the cable to shoulder height, engaging your rear delts
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bent Over Rear Delt Fly

Seated Row with V Bar Attachment // Single Kneeling Cable Lat Pulldown // Rear Delt Fly with Resistance Band
8 reps, 4 sets // 12 reps each, 4 sets // 10 reps, 4 sets
*5 burpees each superset is completed (20 reps total)*

- With the pulley set high on the rack
- Pull the v-bar down and back toward your chest, engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Standing Cable Row {V-bar}

- From a kneeling position, grab the cable overhead with your outside arm
- Pull the cable down, engaging your lat
- Release back up to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Kneeling Single Arm Lat Pulldowns

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

Rear Delt Fly w/ Resistance Band

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells up to your body
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Tuesday | Back

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