Name: Playbook - Kevin Lo - Back Day
Uploaded: 2021-01-18T11:48:22.216Z
Duration: 45 min
Description: Back Day

Travis 

Week 2 - 30 Min Cap
All Rounds/Reps
27:37

Week 1 - 30 Min Cap
All Rounds done but 20 Reps on last set. Did double unders for jump rope and 45LB DB’s 
29:50

Gaddy Almany

Perfect for what I have at home... I need to change my login information if it is possible, my Facebook email doesn’t work

Eric

Ellie

It was great, it was really also good to have a program again with the sets, reps etc!

Today’s workout is focusing mainly on back! We first warm up with some jump rope action a long with some scapula push ups! We do some pull ups, different types of rows and some dumbbell swings to finish it off!!

Jump rope keep a consistent pace you can keep without messing up for at least 30 seconds. If you don’t have a jump rope do the motion without the jump rope moving your hands and your feet as you would without a jump rope.

Jump Rope

Main things you want to think about is engaging your core and keeping your elbows as straight as possible while moving your scapula

Scapula Push Ups

Make sure you use full range of motion during these pull ups. Starting from a dead hang all the way up where your chin passes the bar. Use a pull up assistance machine or band if needed or even a chair to step up and control the negative as an alternative.

Pull up

Be sure to stay at a 45 degree angle. Make sure you pull the dumbbell to your hip and keep that back leg as straight as possible.

Unsupported Single Arm Dumbbell Row w/ Split Stance

Keep your feet shoulder width apart with a slight bend your knees almost like you’re about to dead lift. Roll the dumbbell to your hip and back down without moving your spine angle or your hips

Unsupported Single arm Dumbbell Row

Keep your arm straight and swing through your legs while keeping your back neutral. Finish with your eyes up and your glutes contracted.

Dumbbell Swing

Back Day

5 Week - 30 Min Cấp
All Sets/Reps
18:20

Week 3 - 30 Min Cap
All Sets/Rounds 
22:29

Chest Day

Dahlin Sabey

Benito

I was surprised by how those three simple exercises added up for a super burn 🔥🔥🔥

Back Day

Community

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