Name: Playbook - Grace White - Tuesday | Back
Uploaded: 2023-10-27T18:39:01.419Z
Duration: 45 min
Description: Tuesday | Back

Erin

Loren

Stacy

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Chest, Biceps, & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- Lat pulldown with rope attachment kneeling instead of chest supported to avoid lying on belly.
- Steady pace cardio of your choice instead of sprints.

Landmine Row with V-Bar Attachment // Bent Over Dumbbell Row
8 reps, 4 sets // 10 reps each, 4 sets

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row {V-bar}

- Holding a dumbbell in one hand, bend over to place your opposite knee and hand on a bench to support your body weight
- Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards 
- Keep your arm close to the side of your body
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over Single Arm Row

Circuit

Treadmill Steady Pace

Seated Lat Pulldown Underhand Grip // Standing Cable Row with V-Bar Attachment 
12 reps, 4 sets // 10 reps, 4 sets

Cable Seated Lat Pulldowns {Underhand Grip}

- 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}

Bodyweight Rows // Chest Supported Lat Pulldown with Rope Attachment
15 reps, 4 sets // 10 reps, 4 sets

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Bodyweight Row

- Support your chest into an incline bench
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Chest Supported Lat Pulldown {Rope Attachment}

Kneeling Cable Rear Delt Flyes // Stiff Arm Lat Pulldowns
10 reps, 4 sets // 10 reps, 4 sets

- Grab criss crossed cables in each hand, arms extended overhead 
- Keeping a slight bend in the elbows
- Pull the cables downward and out until full contraction 
- Reverse movement back to starting position

Cable Kneeling Rear Delt Flyes

- Hinge forward at the hips slightly
- Keeping your arms straight pull the cable attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Stiff Arm Lat Pulldowns

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

Tuesday | Back

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