Name: Playbook - Jess Guinan - 6/17 - Back/Abs
Uploaded: 2022-10-30T17:00:03.965Z
Duration: 60 min
Description: 6/17 - Back/Abs

1. Neutral Lat Pulldown (1x12, 10, 8, 6)

2. Close Grip Lat Pulldown (4x10)

3. Superset
- Alt Lat Pulldown (4x10)
- Reverse Grip Lat Pulldown (4x10)

4. Hanging Knee Tucks (4x12-15)

5. Deadbugs (4x12-15 ea side)

- Use the neutral bar attachment and grip the handles.
- Start with your arms straight up, slightly lean your torso back and brace your core.
- Bring the bar down to the top of your chest, pushing your shoulder blades down to do so.
- Keep your elbows close to your body. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.
- Slowly bring the bar back up, without letting your butt lift off of the seat, and repeat.

Neutral grip lat pulldown

- Use two handle attachments for this workout. 
- Start with your arms straight up, gripping the handles. 
- Slightly lean your torso back and brace your core. 
- Bring the handles down towards your collarbone, keeping your elbows close to your sides and pushing your shoulder blades down to do so. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down. 
- Slowly bring the handles back up, keeping the tension in your back, and repeat.

Close grip lat pulldown

Alt Lat Pulldown (4x10)
Reverse Grip Lat Pulldown (4x10)

- Find a comfortable place to grip the bar - you do not have to place your hands on the handles! You want your elbows to come in towards your ribs when you bring the bar down. 
- Start with your arms straight up, gripping the bar. 
- Slightly lean your torso back and brace your core. 
- Keeping one arm raised up, bring the other elbow down towards your ribs, pushing your shoulder blade down.
- Keeping the tension in your back, bring your arm back up. Repeat on the other side. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.

Alternating lat pulldown

- Grip the bar with your palms facing you - your hands should be a little close than shoulder width apart. You want your elbows to stay close to your torso during the movement.
- Slightly lean your torso back and brace your core.
- Bring the bar down to your collarbone, pushing your shoulder blades down to do so.
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.
- Slowly bring the bar back up while keeping the tension in your back, and repeat.

Reverse grip lat pulldown

Superset #1

- Hang from a pull up bar with your palms facing out, or your palms facing each other with a close grip.
- Slightly pull your shoulder blades down and brace your core to stabilize your body. You do not want to be swinging.
- Exhale, pulling your abs to your spine as you raise your knees to your chest.
- Lower your legs down slowly and return to the starting position, bracing your core the entire time.

Hanging knee tuck

- Lay down on your back on a bench.
- Bring your legs straight up.
- Hold a plate or barbell directly above your chest - your arms should be straight up.
- Brace your core, bringing your belly button towards your spine - there should be no gap between your lower back and the bench.
- Keeping your core braced, bring one leg down until it is hovering above the bench and you feel a slight stretch in your abdomen. There should still be no gap between your lower back and the bench.
- Bring your leg back up and repeat with the other leg.