Name: Playbook - Michael Smith - BACK x REAR DELT
Uploaded: 2024-04-22T21:30:03.632Z
Duration: 90 min
Description: BACK x REAR DELT

Syed

Makeer

When I say this got me back on track , pun intended IT DID FRFR 💪🏾💪🏾

Kawan

Thanks bro! Been working out for a little bit now and this was by far one of the hardest back workouts ever.

Dawson

Josh De La Cerda

Albert

Marc

Setup:
- Hang from a pull-up bar with your arms fully extended and palms facing away from your body.
- Retract your shoulder blades by pulling them down and back toward your spine.

Execution:
- While keeping your shoulder blades retracted, pull your body up toward the bar by bending your elbows.
- Focus on sliding your scapula (shoulder blades) up and down the ribs properly.
- Avoid bending your arms fully; this is about scapular movement, not arm strength.
- From this position, finish the movement by completing a full pull-up bringing your chest to the bar and slowly returning down to the starting position.

[ warm-up ] Scapular Pull-Up

- Set a cable pulley to the highest setting and attach a rope
- Grab the rope and take a few steps back away from the cable so there is tension in the cable (can be done kneeling as shown out standing)
- Bend forward at the hips with your torso leaning forward
- Arms are extended out in front of you with a slight bend in your elbows
- Using your lats, pull the rope in an arching motion to bring the rope to your hips
- Slightly bring your torso back up a bit as you’re pulling and keep your elbows in a position throughout the entire movement
- Focus on squeezing your lats as you pullover
- Then reverse the motion and control the rope back to the starting position as you lean your torso back towards the ground

Cable Pullover

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

Setup:
- Adjust the pulldown machine to a neutral grip position.
- Sit with your hips firmly against the pad.

Execution:
- Grasp the handles with both hands in a neutral position (palms facing each other).
- Lean back slightly, keeping your chest up and shoulders down and back.
- Pull the handles down toward your chest by contracting your lats.
- Focus on pulling your elbows down to your sides to activate the lats.
- Hold this position for a moment, squeezing your lats.
- Slowly release the tension and return the handles to the starting position.

Breathing:
- Breathe in as you pull the handles down.
- Breathe out as you release the tension and return to the starting position.

Neutral Grip Lat Pulldown

- Holding a dumbbell in one hand with a neutral grip, place your opposite hand on a bench or other stable surface 
- Step into a split stance, bend both knees slightly, letting the dumbbell hang at arm’s length toward the floor
- Keeping your back flat, core engaged, and elbow tucked, row the dumbbell to your hip
- Pause, and then lower the dumbbell back to the starting position
- Complete desired reps then repeat on the opposite side

One Arm Dumbbell Row

Perform one set of each exercise back to back followed by the suggested rest time.

Setup:
Stand in the middle of the cable crossover machine, facing away from the weight stack.
Adjust the cable pulleys to the lowest position on each side.
Attach the D-handles or stirrup handles to the cable pulleys.
Choose an appropriate weight for your fitness level and attach it to the weight stack.
Grasp the handles with an overhand grip (palms facing down).

Execution:
Keeping your arms extended and maintaining a slight bend in your elbows, exhale and pull the handles backward and upward in an arcing motion.
Focus on squeezing your shoulder blades together as you pull the handles toward the midline of your body.
Continue the movement until your hands are almost touching in front of your body, and you feel a strong contraction in your rear deltoids and upper back muscles.
Hold the peak contraction for a brief moment, focusing on squeezing the target muscles.
In a controlled manner, inhale and reverse the movement, slowly returning your arms to the starting position.

Reverse Cable Crossover

Setup:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with an overhand grip (palms facing your thighs).
- Keep your core engaged and shoulders relaxed.

Execution:
- Lift the dumbbells straight up toward your collarbone, leading with your elbows.
- Keep the dumbbells close to your body as you raise them driving your elbows up and out to the side. 
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back down to the starting position.

Tips:
- Avoid using excessive weight; focus on controlled form.
- Keep your wrists neutral throughout the exercise.
- Engage your traps and deltoids during the lift.

Dumbbell Upright Row

superset:

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Complete at least 2 rounds of stretching as needed. 

Note: Focus on controlling your breathing in each movement as you gradually ease into the stretched positions.

Setup:
- Attach a resistance band to a sturdy overhead object, such as a pull-up bar or a door frame.
- Stand beneath the band —choose a posture that feels comfortable for you.
- Position your elbow at 90 degrees in the band at the “resting point” of the exercise.

Execution:
- Brace your core and engage your back muscles.
- Ease into the stretch by leaning forward while maintaining a neutral spine.

Banded Lat Stretch

Starting Position:
- Lie on your back with your knees bent and your feet flat on the floor.
- Extend your arms out to the sides, palms facing down.

Movement:
- Slowly lower both knees to one side, twisting your lower body.
- Keep your shoulders on the ground.
- You can place a blanket, bolster, or block under your knees to elevate them if needed.

Hold the Stretch:
- Hold the stretch for 1-2 seconds, feeling the gentle twist in your lower back and hips.
- Breathe deeply and relax into the posture.

Exiting the Pose:
- Inhale and draw your knees back to center.
- Roll your spine and hips back to the floor.

Bent Knee Supine Twist

stretch:

BACK x REAR DELT

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

BACK x REAR DELT

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