Name: Playbook - Legal Weight - Back & Shoulders
Uploaded: 2024-05-12T19:47:31.558Z
Duration: 75 min
Description: Back & Shoulders

We have an upper body, push/pull hitting back & shoulders. Slow tempo with paused reps when you can. I’m keeping the reps 8-10. Choose weights that are moderate & challenging. Let’s Go!!💪🏽

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

Grab onto the bar, stand up tall keeping the bar close to your body. Hinge back, minimal knee flexion, pull bar towards your navel.

T-Bar Row

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 1

Push hips back & let the rope pull your arms up to stretch your lats before pulling the rope down to your hips. Stand up straight as you pull the rope down

Rope Lat Pull

Reach forward, stretching your lats then pull back, keep torso upright.

Seated Rows

Wide grip on the bar, bring you elbows up high

Upright Row

Circuit 2

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM.
Don’t clink the DBs together, push them straight up.

Dumbbell Military Press

Drop down into a split squat with both legs at 90°. Grab them cable with a pronated grip. As you pull rotate to a neutral grip. Keep elbow low, think of binging it to your hip.

Single Arm Cable Row/Split Stance

In a GHD machine, place a KB in front of you. Lock your feet in, slight bend in the knees. Grab onto the KB as you come up, lats packed, chin tucked.

Kettlebell GHD

Circuit 3

If you don’t have this particular set up, you can use a bench. Elevate it on top of plates or blocks. Grab barbell shoulder width, pulling upwards.

Barbell Rear Delt Row

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your mouth/nose.

Face Pulls

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.

Plate Overhead Sit Ups

Circuit 4

Back & Shoulders

Core + Conditioning

Shoulders & Abs

Strength💪🏽Full Body

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Sheila Calvo

Shoulders & Quads

Mitch

Carla

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

Salute the Glutes

Dumbbells ONLY!

Arms & Abs

Yesenia

Quads!

Rosalyn

Ange

🔥💪🏼🔥 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!

Back & Shoulders

Community

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