Name: Playbook - Mike Counihan - Baseline back day
Uploaded: 2021-12-17T20:39:30.861Z
Duration: 80 min
Description: Baseline back day

With all of these movements be sure to pull from your elbows.  Your hands are just hooks attached to the weight.  If you feel like you’re pulling with your arms too much, try using straps or taking your index finger off the bar while performing the movement.  We’re training back here, not arms.

Keeping a slight bend from your hip and tight torso, drive you elbows down and control the weight in the negative portion of the movement while keeping your shoulder girdle depressed.

Wide grip lat pull down

Keeping a slight bend from the hip and a tight core, keep your shoulder girdle down through the entire movement.  Drive your elbows down and control the negative on the way up.￼￼

Reverse grip lat pulldown

With a slight bend in the hip, lean back keeping shoulders depressed, drive elbows down. Be sure to control the negative.￼

Close grip lat pull down

Keeping a tight core and your shoulders back, drive your elbows back. In this movement like all other back movements your hands or just hooks and you pull from your elbows￼￼.

Cable rows (close grip)

Keeping a tight core and your shoulders back, drive your elbows back. Just like any other back movement your hands are used just as hooks and you pull from your elbows. Control the weight on the negative. ￼￼￼￼￼

Reverse grip cable rows

With a slight bend in your knee and your hip bend over putting your torso at about a 45° angle. Keeping your shoulders down and back drive your elbows back using your hands as hooks. If you feel like you’re engaging your arms too much take your index fingers off of the bar￼ As you pull back.

Standing wide grip cable rows

Keeping a tight core in the band at the hip, Use your nonworking hand to stabilize yourself on a bench or a rack. Keeping your shoulder down, drive your elbow straight up. If you feel like you’re pulling with your arm more than your back, take your index finger off of the dumbbell. Be sure to control the weight on the negative portion of the movement.￼

Single arm dumbbell row

Using a landmine or propping the bar in the corner of a room, stand parallel to the bar gripping it just below the collar. Drive your elbow up. Do not tilt your shoulder forward as you pull the weight back. Try to keep your shoulder back the entire time. If you feel like you’re pulling with your arm too much take your index finger off the bar.￼

Single arm barbell row

With a slight bend in your knee and your hip, try to keep your torso parallel to the floor while you drive your elbows back. If you feel like you’re pulling from your arms, remove your index fingers from the bar￼.  Keep your core engage through the entire movement.

Bent over barbell row

The way I think of deadlifts is trying to simulate a vertical jump. Do you want to generate the most amount of power possible from that position. Do you want to drag the weight right up and down your legs. You do not want to shoot your hips up too early because that will put all of the pressure on your lower back causing you all kinds of problems. Drive through your legs using your hips and upper body as a hinge through the movement. The technique will come before the weight with this movement. I would much rather see you guys really nailed down the form before you start adding the weight.  ￼￼￼￼

Baseline back day

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