Name: Playbook - Kait & Martin - Bands&Bodyweight Back ⚡️ (Intermediate)
Uploaded: 2022-06-13T17:12:02.530Z
Duration: 45 min
Description: Bands&Bodyweight Back ⚡️ (Intermediate)

7 Exercises
Strength Work
Muscular Endurance

Workout Details:

Strength Work:
1a. 2-Pos. ISO Hold x3
1b. Band Pull Aparts x10

Muscular Endurance:
2a. Chin Ups x 8
2b. Australian Pull Ups x 10
2c. Banded Bent Over Rows x 15
2d. Band Hammer Curls x 15
2e. Reverse Plank Holds x 15s

- 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

- Hold a 5-count in each position
- Top of the pull up
- With arms at 90 degrees
- Without coming all the way down, repeat both positions for a 5-count for desired repetitions

2-Position Iso Hold Pull Ups

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

Strength Superset

- 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

Chin-Ups

- Use low bar
- Keep your abs and glutes activated the entire set
- Don’t let your hips dip on the way down
- Row chest towards bar 
- Return to fully extended position with arms

Australian Pull Ups (Overhand Grip)

- 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

- 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

Banded Hammer Curls

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Bands&Bodyweight Back ⚡️ (Intermediate)

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