Name: Playbook - Jake Schultz - Back 08/03/2023
Uploaded: 2023-08-03T12:50:22.695Z
Duration: 30 min
Description: Back 08/03/2023

- Pull the handles in towards your body with a neutral grip (palms face each other) 
- 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 neutral grip d-handle cable row

- 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 ez bar row— underhand grip

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Keeping your arms straight pull the attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable curve bar straight arm pulldown

- With the pulley set high on the rack
- Pull the attachment down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable standing underhand grip high row

Superset

Back 08/03/2023

Back & Arms

Legs

Back 08/03/2023

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