Name: Playbook - Joseph Jennings - Back and Lats 1
Uploaded: 2021-12-06T14:03:51.263Z
Duration: 50 min
Description: Back and Lats 1

-Use this routine to supplement the HFF daily routine if you want more focus on back and Lats

- Hands shoulder width apart and raise to upper chest level
- Smith machine or barbell

Upright row

- 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

Lat pulldown

- Pull handles towards your upper chest
- Keep opposite hand engaged inward as you complete motion and then switch 
- Use a narrow lat pull down as an alternative if no double connector machine is available 

16 reps = 8 per side etc

Alternating Single Arm Lat Pull*

- 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

- grab cables across your body
- extend outward engaging your back
- palms face inward

Reverse Cable Fly

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Align hands with with lower chest for more back engagement (partially standing if needed)

Reverse Pec Deck Flies

- Wrap the rope pulley around the bar so you can take a hammer grip with both hands
- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position
- Use smaller plates so you can get a full contraction into your chest

T-bar Row (rope grip)

- 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

Back and Lats 1

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