Name: Playbook - Joseph Bonini - Back Day
Uploaded: 2023-06-15T20:04:48.215Z
Duration: 60 min
Description: Back Day

We start with heavy deadlifts then move into some upper back exercises.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* for last set, lower the weight and empty the tank

Conventional deadlift

- 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

* Drop weight and focus on tempo; 2 sec hold at bottom and 3 sec descend

Lat pulldown

Complete exercises consecutively, then rest.

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 1 rep includes both sides

Kettlebell Russian twist

Rows | Russian Twists

Complete each exercise consecutively, then rest.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Keeping shoulders, hips and knees inline
- Curl the dumbbells, bringing your elbows back
- Lower the dumbbells the same way

Drag curl

RDLs | Curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

* 2 sec hold with 3 sec descend each rep

Seated cable row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Back Day

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Back Day

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