Name: Playbook - Kaitlyn Lanros - Back
Uploaded: 2023-09-19T04:40:33.954Z
Duration: 60 min
Description: Back

5 sec to lower
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

At the lat pull-down cable machine, use a v bar and sit sideways. Down and repeat on each side

Single-arm lat cable pull-down

- Sit upright and avoid swinging back
- bring handles to your sternum and repeat

Close grip pull down using V-Bar

Bend over using a bench for support. 
Start with the dumbbell down, arm extended to the opposite side of your body. 
Row the dumbbell up and across to the same side.

Single-Arm Crossbody Dumbbell Row

- Pull the attachment in towards your body with a wide grip
- 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

Seated wide grip cable row

- With a close grip 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

Seated close grip cable row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Back

Full Leg Day

Arms

Legs (Quad Focused)

Always feel good after the workout. Been sticking to this workout for months and it’s been great.

Back

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