Name: Playbook - Jesse Rey - PULL 12.22
Uploaded: 2023-05-24T21:45:20.898Z
Duration: 60 min
Description: PULL 12.22

Upper and Middle Trap Focused Back workout! Have some resistance band ready!  Put in that work 🔥🔥🔥

Suggest that you Use a Medium Weight.
It’s important the weight doesn’t make you slouch over the bench and you can keep your spine erect as you perform the exercises

- Retract shoulder blades back and together to target the middle/ upper traps and the lats

**if you’re gym doesn’t have this equipment then you can substitute this exercise with  a Chest Supported Dumbbell Row… Lay over an incline bench and row the dumbbells in a similar manner)

T Bar Row

-Wrap bands around an anchor ( about knee level if possible )
- take an athletic stance and sit in the hips
- brace the core and pull shoulder blades back and together
- control the resistance back to starting point
- maintain a smooth rhythm, no stopping points

Also shown^ variations to play with :
1) alternating pattern ( every 2) as shown
2) split stance

Standing Resistance Band Rows

Back Superset

- Position a bar in a rack to about waist height
( a lower bar is harder/ higher bar a bit easier ) 

- get under the bar and ground heels into the floor, sit back in the hips slightly, hands placed outside shoulder width 
- Keep chin up and retract the shoulder blades to pull your chest to the bar ( think reverse of a bench press- bar goes to nipple line and not the neck) 
- Slowly return to start position without rounding the back

Inverted row

**This is an exercise that requires good rotator cuff mobility of internal rotation. Best to build this movement up from a light weight**

Perform Alternating reps at the back end of your set to squeeze every rep out and to get better range of motion isolating both sides 

-Stand with your feet shoulder width apart and a dumbbell in each hand, (slightly hinge forward from hips especially with heavier weights)
- Pull through the back of the elbows imagine the hands as hooks. Elbows come high over the shoulders keeping arms internally rotating ( do not pull the hands over the elbow) 
- squeeze into the shoulder blades and rear delts 
- Lower the dumbbells back down with control

DB Upright Rows

Inverted Row/ Upright Row

- this exercise can be performed without leaning and I encourage you to try both positions.

-Bring shoulder blades back and up Squeeze hard at the top of the shrug
-slowly return the weight to a full stretch on the trap 
- Try adding double contractions with these

Single Arm Shrug

Slow controlled and full range of motion
-arms should fully extend at the bottom. Try to isolate the elbow and keep wrists engaged ( not filling back) 
- pause at the top
- you can also alternate reps

Seated Bicep Curls

PULL 12.22

Pull Oct 23, Trap Focus

Pull Lat Aug 2023

PULL Lats Focus JULY 2023

PULL Trap Focus JUNE 2023

Pull  MAY 2023

Genuinely enjoyed my first workout!! Feeling so accomplished with the variety there

PULL 12.22

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