Name: Playbook - Karina Rabin - Thursday - Back / Glutes
Uploaded: 2024-02-07T04:02:50.219Z
Duration: 60 min
Description: Thursday - Back / Glutes

For super set is when 2 exercises are performed back to back with no rest. 

Don’t rest in between sets. 2 exercises for superset back to back. Rest 45 sec in between sets. Not in between
Each exercise 

Should be hard. Heavier weights on less reps.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

WG lat Pulldown +
St Arm Pulldowns

Seated row with rope attachment

Reverse Grip
Palms face you 
Pulldown. Last rep must feel like you can’t do it. 
If easy, increase weight

RG Pulldown

Reverse Grip, palms facing you 
BB - BarBell 
Bent over ( slight bent in knee)
Should feel heavy. I started with 40 bar & in 6 weeks 60.

RG BB BO Row

RG LAT PULL / RG BB ROW superset

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

- hold on to something or nothing. I find it helps to kick more by pushing off the wall. Put band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded glute kicks

Walk 15 lunges to each side. Left & then right is one set. 
Try to go low so you feel your glutes & quads burning.

Thursday - Back / Glutes

More workouts from Karina Rabin