Name: Playbook - Kyle Carillet - Back/Core | Day 2 week 1-4
Uploaded: 2024-01-28T23:08:58.013Z
Duration: 70 min
Description: Back/Core | Day 2 week 1-4

Krystal Gamino

Single arm high row

Wide grip Lat pulldowns

Rope Standing Rows

Chest supported dumbbell row

Straight arm pull-down

V-ups

Side to Side hip dips

Using a single handle on the lat station.
We are going to give it a good 3-4 second negative on the way up big squeeze down, driving that shoulder blade back to squeeze our lat with a 1-2 second squeeze.

Lat station single arm high row

- 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

Using a rope attachment as high as possible, while kneeling on a pad.
Row and squeeze just below the chest line and return with a big stretch reaching as far forward as possible then repeat

Kneeling high rope row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported neutral grip row

- 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

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Back/Core | Day 2 week 1-4

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