Name: Playbook - Maria Teixeira - Back Attack
Uploaded: 2024-05-01T22:25:06.796Z
Duration: 30 min
Description: Back Attack

LOVE a good back workout and awesome with the Hera band!

Kait

This workout is simple and easy to do from the comfort of your home! It only requires 1 long resistance band. If you don’t have the band, you can find the exact one I have in the “Insights” tab under “shop my favorites” (4th block down).

10 reps each side
- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Bent Over Rows

10 reps each side
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep Curls

- Wrap the resistance band around your wrists
- Lean forward slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring your arms down and back engaging your back as you pull
- Pause and return to the initial position

Lat Pulldown Variation

- Lean forward slightly, keeping your chest up 
- Bring tour hands down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Lat Pulldown

10 reps each side
- Start with back flat
- Engaging lats, pull bending at the elbow
- Lower slowly with control 
- Work both sides

Single Arm Rows

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

Back Attack

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Back Attack

Community

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