Name: Playbook - Joseph Bonini - Back | Shoulders | Core
Uploaded: 2023-06-15T21:23:33.081Z
Duration: 60 min
Description: Back | Shoulders | Core

Today’s workout focuses on shoulders and back. We start with a couple back compounds and move to shoulders. We don’t go too heavy today, but we focus on form for each rep.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

TEMPO: 2 sec descend, 1 sec pause at top of each rep

Pull-up

Complete exercises consecutively, then rest.

For rows I added a resistance band to add tension for the entire movement.

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

BB Rows | Leg Raises

Complete exercises consecutively, then rest.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

TEMPO: 1 sec hold, 2 sec descend for each rep

Dumbbell side raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

TEMPO: 2 sec descend, 2 sec pause for each rep

Dumbbell seated shoulder press

Shoulder Blaster

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

TEMPO: 2 sec descend, 1 sec hold at bottom of each rep

Lat pulldown

Complete exercises consecutively with NO rest. Choose lighter weights

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Pull the cable towards your face with elbows flared outward
* can also use dumbbells

Face pulls

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Shoulder Circuit

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Back | Shoulders | Core

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