Name: Playbook - Hannah Stebnicki - Week 1 - Day 3: Back
Uploaded: 2024-02-03T02:46:55.320Z
Duration: 47 min
Description: Week 1 - Day 3: Back

This workout is comprised of 6 different back exercises repeated for 3 sets each.

Warmup:
5-10mins on a elliptical or cardio machine of your choice or one of the upper body warmups that you will find in the warmup section.

Start out light to make sure you get the proper form down only then start to go up in weight. 

If you feel like the workout was too easy choose one of the mobility workouts to add afterwards.


DM for help with form

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Modification:
Use either an assisted pull up machine or a band of necessary.
If body weight feels too easy add a dumbbell between your feet

Pull-ups

- Grab the bar with a close underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Pulldowns

- Chest up gaze slightly up
- Pull to your belly button 
- reverse movement and repeat

Seated Row

- Keep your core tight and your chest heigh
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Row

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

TRX I raise

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

Week 1 - Day 3: Back

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