Name: Playbook - Kelsey Oloughlin - Back Workouts
Uploaded: 2023-07-16T16:52:57.692Z
Duration: 60 min
Description: Back Workouts

Back workouts for when you need ideas or want to switch things up!

-Wide Grip Hold
-Squeeze shoulders together
-Activate lat muscles
-Hold still for as long as you can

Hanging Holds

-Long bar attachment
-Standing arms length away from cable
-Set cable to highest level 
-Grip a little wider than shoulder width
-Slight bend at hips
-Use lats to push bar towards hips

Standing Lat Pushdowns

-Kneeling position 
-Set cable attachment to kneeling hip height
-Use single arm attachment
-Using your lat, pull cable towards body, creating 90 degree with arm
-20 reps total (10 per arm)

Single Arm Cable Row

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

-Using machine, put a moderate weight onto it
-Using one arm, grab the close grip, and pull towards body at 90 degrees
-Using your lats and squeeze at top of movement 
-20 reps total (10 per arm)

Iso Lateral Row

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- 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 barbell row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side
-20 reps (10 per arm)

Single arm d-handle lat pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

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 your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up/chin-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
-20 reps total (10 per arm)

Bent over dumbbell rows

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

-Seated facing towards machine
-Extend arms straight 
-Slowly bring in

Rear Delt Machine

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

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