Name: Playbook - Jacob Hodge - Day 16 - Back day + run
Uploaded: 2024-01-07T19:32:28.828Z
Duration: 70 min
Description: Day 16 - Back day + run

*todays workout 

This workout is a back focused strength training session, we will begin with a 20 minutes warm up, this can be a run or bike ride. After warming up we will begin with deadlifts and then move on to more back and arm supplementary movements.

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
 

-if unable to preform more than 2 pull-ups, preform last pull downs at a heavy enough  weight to get at least 8 reps

Day 16 - Back day + run

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