Name: Playbook - Lucy Li - W5/D2 Back & Shoulders
Uploaded: 2026-03-02T23:29:26.988Z
Duration: 40 min
Description: W5/D2 Back & Shoulders

Equipment needed: long band, if an exercise can be substituted with dumbbells, it will be noted in the exercise

Perform all 5 exercises consecutively without taking any breaks inbetween each one

Take a 60 second break once all 5 exercises are completed

Perform circuit of 5 exercises for another 3 rounds, for a total of 4

Tie sock on one end of long band and throw it over the door, close the door - this will prevent the long band from sliding out

- Grab the band with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the band down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Long Banded Lat Pulldown

- Grab the long band with a closer grip with palms facing you
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- Hold long band with hands touching
- Lean forward with a straight back
- Slight bend in elbow and pull long band towards your pelvis

Straight Arm Lat Pulldown

-Wrap long band twice around feet and bend over to grab the long band (can substitute with dumbbells)

- Start with the back flat and chest almost parallel to the ground
- Lift elbows up towards the ceiling until the long band touches your chest
- Lower down until about mid shin

Long Banded Bent Over Rows

- Place feet over long band (can substitute with dumbbells)

- Back straight, hold long band in each hand
- Press the long band up to full arm extension
- Lower them to the starting position

Long Banded Seated Shoulder Press

- Place long band under your feet (can substitute with dumbbells)

- Raise long band until you reach shoulder height 
- Keep your core engaged 
- Do not rest on legs at the bottom

Long Banded Front Raise

Back & Shoulder Circuit

W5/D2 Back & Shoulders

Sweated my booty off with this one 💦 😉

Victoria

Mallory

Stephanie

W1/D1 Glutes

W1/D2 Back & Shoulders

Nicole

Awesome. I can feel it right where it’s supposed to be

Cherri

W1/D3 Glutes

W1/D4 Arms

W1/D5 Glutes

W2/D1 Glutes

W2/D2 Back & Shoulders

W2/D3 Glutes

W2/D4 Arms

Added weights to this one and I might be able to up it next week. Feeling good!

W5/D2 Back & Shoulders

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