Name: Playbook - Jess Guinan - Back/Abs
Uploaded: 2024-04-09T02:16:11.653Z
Duration: 60 min
Description: Back/Abs

1. Wide Lat Pulldown (1x12, 10, 8, 6 - increasing weight each set)

2. Superset
- Alt Lat Pulldown (4x12 ea side)
- Rev Grip Lat Pulldown (4x12)

3. SA Lat Pulldown (4x12)

4. Hanging Oblique Raises (4x10-15 ea)

5. Hanging Knee Tucks (4x10-15)

- 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.
- Bring the bar down to your chest, 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, without letting your butt lift off of the seat, and repeat.

Wide 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

Alt pulldown/rev grip pulldown

- Grab the bar with a wide grip, slightly wider than your shoulders.
- With your arms over your head, take a couple of steps back from the cable machine and slightly push your hips back. Your core should be braced.
- With a slight bend in your elbows, bring the bar down towards your thighs. The movement should be a nice swoop - do not turn it into a tricep workout. Focus on using your lats.
- Keeping the tension in your back, return your arms to the starting position.

Straight arm lat pulldown

- 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 twist your hips to bring your knees up. Slightly tuck your pelvis under to ensure the low abs are working more than the mighty hip flexors. 
- Lower your legs down slowly and return to the starting position, bracing your core the entire time.

Hanging oblique knee tucks

- 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.

Back/Abs

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