Name: Playbook - Kololia Atoa - Week 5 - Day 2
Uploaded: 2022-11-01T16:18:48.568Z
Duration: 60 min
Description: Week 5 - Day 2

- 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

- Sit on the lat pulldown station 
- Grab the bar with an overhand grip
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Behind the neck pulldown

- Seated on the floor grip bar 
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable seated wide Row - high pulley

- Bend over face down on the edge of a bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar