Name: Playbook - Jeff Logan - Back Attack
Uploaded: 2021-08-29T23:45:41.491Z
Duration: 45 min
Description: Back Attack

Manuel Magaña

Dope workout! Good mix of strength and cardio. I’m not a big fan of cardio by itself so mixing it in was an awesome idea!

Marcus

Anthony Haase

Pumped upp,  love this workout 🔥
IG - @_ryandavis1

Ryan

One of the best and most worked out I've been. I thought I put in work but no way was I close to this level. Let's grind ladies and gents 💪🏻

Ben Wilkins

Don’t skip we see you ‼️ really recommend great workout. Stay dedicated

Junior

SimonR

Thadius

josiah Morgan

I’m ready for more and very good app and challenging work outs.

Marcus Monroe

It was amazing definitely felt better did this after I got out of work and my body is super relaxed now

Natanael

Samuel

- Back Shock + biceps 
- big pull day 
- endurance 
- strength 
- back definition
Be sure to take your “before” photo and tag me @jeffLoagz & @loganperformance! Use the #LoganPerformance hashtag as well!

- be sure to shift and roll the left and right sides of the back along with the upper back 
- keep your core engaged

Foam roll: low back

- this can be completed along a straight line or in place 
- drive knees up
- full range of motion

Warm up: high knees

- every time your arms come outwards to a “T” that’s one repetition
- hands cross over and under and then your arms will go out

Warm up: shoulder T-cross

- Raise Both arms up, then outwards in a dynamic / loose fashion
- up + out = 1 total rep
- palms face outwards the entire time

Warm up: up & out

- complete all the barbell rows first
- re-grip if you have to 
- complete deadlift reps after rows

Barbell deadlift row combo

- use bench to place back on
- legs together 
- elbows slightly bent 
- use lats to extend and lower the weight

Dumbbell pull-over

- flat back / tight abs
- retract scapula / let arms fully stretch for full range of motion (ROM)
- let the squeeze of your shoulder blades & lats initiate the pulling motion

T-Bar Rows

- complete a burpee 
- complete a pull up
- this equals 1 complete rep

Pull up burpees

- Think: “Row, Row, then push up” = 1 total rep
- control your body
- keep your abs tight / flexed

Renegade Rows

-10 each way (supinated & hammer)
- keep Elbows tight to your body 
- flex bicep at top of movements 
- don’t swing / be strict !

Back Attack

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Back Attack

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