Name: Playbook - Kait & Martin - Bands&Bodyweight Back 💪🏼 (Beginner)
Uploaded: 2022-06-13T17:24:21.326Z
Duration: 45 min
Description: Bands&Bodyweight Back 💪🏼 (Beginner)

Workout Details:
1. Band Assisted Chin Ups 3 x 6 reps
2. Banded Lat Pull Downs 3 x 12 reps
3. Bent Over Banded Rows x 12 reps
4. Banded Superman Lat Pulldowns x 10 reps
5. Banded Hammer Curls x 15 reps

- Begin in quadruped position
1. With fingers pointing forward, elbows completely locked out, rock back and forth
2. With fingers pointing back towards your legs, elbows completely locked out, rock back and forth
3. Continue by placing the top of your hands on the ground, fingers pointing into you, elbows locked out, rock back and forth
4. Lastly, maintain previous position and attempt to close and open your hands

Wrist Prep (4-positions)

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

- Step inside a light resistance monster band
- Stand holding a band with hands shoulder width apart
- Initiate movement by performing front raise
- Pull your arms apart and back adding tension to the band
- Release and repeat

3-D Band Pull Aparts

Back Warm-Up/Activation

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Band Assisted Chin-Ups

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Banded Lat Pulldowns

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Banded Row

- Lying on the ground face down with a band held overhead
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Banded Superman Lat Pulldowns

- Hold the band with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Bands&Bodyweight Back 💪🏼 (Beginner)

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