Name: Playbook - Legal Weight - Back Day
Uploaded: 2024-04-18T13:42:19.744Z
Duration: 75 min
Description: Back Day

Christine

We’ll be hitting upper body today focusing on just our Back. Low, Mid & Upper!
It’s a goooood one 🔥
Let’s Work!

Place your hands against the wall, shoulder height or right below. Push hips back (hinge) with a slight knee bend. Keep your arm locked out against the wall. The further you push your hips back, the greater the stretch.

T-spine stretch

Tie a skinny band to something high up and stable. Grab onto the band keeping your arm straight as you pull towards your body. Make sure your lats are engaged

Lat warm up, standing

Tie a skinny resistance band to something stable high up to keep tension on the band. Drop down into a half kneeling position & pull your elbow towards your hip while holding onto the band. Make sure your lats are engaged

Lat warm up

Warm up

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

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Place one knee on the bench with the same side hand on the bench. Push dumbbell down & forward to stretch the lat before you pull back & contract. Keep elbow low, think of bringing your elbow to your hip.

Single Arm Dumbbell Row/knee supported

Circuit 1

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Half Kneeling Single Arm Pull Down

Circuit 2

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

In a half kneeling position, grab onto the handle, palms down. As you pull towards your body, rotate to a neutral grip & think of pulling your elbow to your hip, keeping it a low pull.

Single Arm Half Kneeling Cable Row

Circuit 3

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Lay flat on the ground, elevate legs & shoulder blades. Hands above head, ear level. Chin tucked

Hollow Body Hold

Circuit 4

Back Day

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

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!

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 Day

Community

More workouts from Legal Weight