Name: Playbook - Hayden Greene - Big Back Day 📲
Uploaded: 2021-11-10T15:52:33.050Z
Duration: 60 min
Description: Big Back Day 📲

Let’s kill some back today friends!! 💪🏼💪🏼

- 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 and return to the initial position

Lat pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

- 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

Seated cable row

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- If you struggle with pull ups move to the assisted pull up machine if you have one

Pull ups

Big Back Day 📲

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Big Back Day 📲

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