Name: Playbook - Jake Schultz - Back & core/abs 03/16/2023
Uploaded: 2023-12-11T15:29:51.294Z
Duration: 60 min
Description: Back & core/abs 03/16/2023

-Use an overhand grip (palms facing down)
- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade
-12 reps per arm

Single arm hammer strength low row neutral grip

- Grab the rope with an overhand 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 rope to starting position

Rope lat pulldown

- Keeping your arms straight, roll your shoulder back and squeeze your shoulder blades together
- Shrug your shoulders up towards your ears 
- Pause for full contraction
-Lower with control

Dumbbell shrugs

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down by engaging your lats and squeezing shoulder blades throughout the exercise
- Focus on trying to touch your elbows together behind your back
- Pause and return to the initial position

Dual handle lat pulldown

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable standing rope crunches

- Start in a high plank position with feet elevated on rings (can use Stability ball)
- Bring your knees towards your chest 
- Focus on your abs throughout the movement

High plank knee tuck

- Lie on the floor with knees bent and feet under a bar for support
- Holding the weight with your arms extended
- Bring your torso straight up towards ceiling
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Back & core/abs 03/16/2023

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Back & core/abs 03/16/2023

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