Name: Playbook - Kait & Martin - Bands&Bodyweight Back 🔥 (Beginner)
Uploaded: 2022-06-13T17:39:18.337Z
Duration: 45 min
Description: Bands&Bodyweight Back 🔥 (Beginner)

Workout Details:
1. Assisted Neutral Grip Australian Pull Ups 3 x 8 reps
2. Banded Sumo Deadlifts 3 x 10 reps
3. Banded Bent Over Rows 3 x 10 reps
4. Superman Hold 3 x 20s
5. Banded Hammer Curls 3 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

- Use parallel bars 
- Place band under butt and around thumbs
- Keep your abs and glutes activated the entire set
- Don’t let your hips dip on the way down
- Row chest towards ceiling
- Return to fully extended position with arms

Band Assisted Australian Pull Ups (Neutral Grip)

- Stand inside of the band 
- Hinge at the hips with chest forward to grip band
- Lift chest up and press through your heels to stand straight up
- Lower back down and repeat

Banded Sumo Deadlift

- Step inside band
- Stand with wide stance and your hands on the bands 
- Engage your lat as you pull up 
- Keep core activated

Banded Bent Over Rows

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top

Superman Hold

- 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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