Name: Playbook - Legal Weight - Back & Shoulders
Uploaded: 2024-04-02T13:35:40.659Z
Duration: 75 min
Description: Back & Shoulders

We have an upper body, push/pull day hitting back & shoulders. Let’s push some weight today💪🏽 Try to increase the load and build strength for some of these exercises.
Let’s Work!

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

Get into a plank position, feet onto the stability ball. Raise hips all the way up to the ceiling then back down into a plank

Stability Ball Pike

You may do these seated or standing. I prefer standing so that I can lean all of my weight into the pad. Keep a loose grip on the handles as you pull back. Stop once you’re in line with your body.

Reverse Pec Dec

Circuit 1

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

Load the Landmine barbell to your shoulder. Get into a split squat stance. Working side forward. Press up, locking out then bring the BB back to your shoulder

Single Arm Landmine Press

Circuit 2

If you don’t have the standing row machine at your gym, you can set up in a seated cable row station and use a wide bar attachment.

Standing with your chest supported, grab onto the widest part of the handles. Pull back & squeeze.

Standing Wide Row

- Hold the straight bar with your palms facing down, prone position.
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Front Raise

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Circuit 3

You can attach the Vgrip to a belt squat machine like I did in the demo or attach it to a low cable. (You may have to stand on a box or risers if you attach it to a cable station to get more range)

Using a belt squat machine or a low cable attachment, attach a V-Grip handle. In a bent over (hip hinged) position, pull weight towards your navel. Try to keep your torso parallel to the ground.

Vgrip row, hinged

In a seated position, push butt back & lean chest forward. Keep a flat back. Raise arms straight back, locked out, as far as you can then bring them back to starting position.

Dumbbell Rear Delt Raise

Initiate lift by pushing hips back, back flat and slight knee bend. Turn your palms up (supine) as you pull your elbows back.

Dumbbell Bent Over Row *supine

Circuit 4

Back & Shoulders

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Back & Shoulders

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