Name: Playbook - Leslie Getnfit - 11.24.21 Back and Core Workout
Uploaded: 2022-08-23T14:41:31.441Z
Duration: 80 min
Description: 11.24.21 Back and Core Workout

The bent over row is an exercise that strengthens the muscles of your middle back. 

Step 1: dumbbell hand.
Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor.
Step 3: Let the dumbbells hang in your arms and then pull them up to your chest.
Step 4: Lower the dumbbells back down to starting position. This completes one repetition.

Bent-over Row with DB also called Kneeling Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope or bar down engage your lats

Rope straight arm pulldown

Go into the squat position

using the straight bar attachment, pull the bar back just like a row movement, pulling with your lats. Try to keep your elbows slightly tucked close to your side, do not flare them all the way out.

Keep your core engaged and repeat with slow controlled movements

cable squat with pull back

- Grab the handle with your palms facing in
- keeping your chest up and core engaged
- Bring the handle down to your upper chest engaging your late throughout the exercise
- Pause and return to the initial position

Switch sides and repeat on other side. 12 each side.

One Arm Cable Lat pulldown

Lie down on your back and extend your arms overhead shoulder width apart. Spread legs so that feet are also now in-line with the hands – you will now resemble a narrow star shape, which is of course where the exercise gets its name from!

The core should be engaged throughout the workout to prevent the lower back from arching. 

From there, begin by crunching up into a knee tuck position. When you extend your legs out, also extend your arms. Repeat. In this video Im using a plate to make the exercise more challenging but this can be done without the weight.

Starfish

Walk on the treadmill with an incline for 25 minutes at a pace of at least 3.5. 

Start with an incline of 3.5 for the first five minutes. Every two minutes increase the incline.

11.24.21 Back and Core Workout

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