Name: Playbook - Morgan Olson - Back Builder 😎
Uploaded: 2024-01-21T02:10:11.878Z
Duration: 90 min
Description: Back Builder 😎

Alaina Loguidice

This one ☝️ is going to help get your back defined and powerful! 💥

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

Warm up for back 🔥

GOAL 
Wide back for a tighter waist and stronger, confident look 

DETAILS 
1. Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
2. Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
3. Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
4. After a brief pause, return to the starting position.

CUES
- Squeeze from Elbows 
- Show Armpits

Assisted Banded Pull Up

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row

Assisted pull up and cable row

GOAL
Barbell row that challenges your back strength and explosiveness in a deadlift 

DETAILS
1. Have a barbell set with bumper plates. 
2. Get your torso parallel to the floor, arch your back and slightly bend your knees. 
3. Hands are usually wide on this one, a few inches outside your shoulder. 
4. With the bar on the ground, explosively pull the bar to below your nipple line. Essentially your lower body stays in a locked position and the upper rows back. 
5. Return weight to the floor and repeat. 

Pro-Tip- Elbows can come out and away from your rib cage on this one. Don't be afraid to be fast to recruit for muscle fibers. 

CUES
- Chest is Proud
- Shoulders Back & Down
- Flat/Arched Back

Pendlay Row

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Straight Arm Pushdown

Face pull and straight arm push down

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 
5. Drop the weight and burn out with bodyweight. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Weighted Back Extension

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

Back finisher

Back Builder 😎

Sarah

Mads

Jacki

Big Back Day! 😎

I’m absolutely living for these older workouts right now! Back is absolutely destroyed! 🔥🔥🔥

Kelly Backes

Big BACK Day! ⛰

Loved the lift! Would also love if there was a little plank or cardio worked in to bring movement into the workout!

Deenaalee

Anne

Back Day Baby! 😝

Gbrla Prds

Nicole

Diana

Big Back Boulders ⛰

Roro

Elena

Renee

DBarnes

Big Back Builder! 😝

i rushed just to get a quick workout in but i’m still feeling pretty great after this one

Ashley

Thick Back Attack 😏

Solid back day. Added in some biceps for a nice pull day

Kallie 

Tyra

Jess

Wide Back Attack

Back Pump 🔥🔥

I always avoided the heavy bag workouts, but recently I’ve been addicted

Back 🥊🦾

Robyn

Wings 101

Alaina

EPIC Back Workout 🔥

Chasity

Rayssa

Heavy Back

Noabeth

Back & Biceps 🔥

Back Day from IG 😏

Back Attack 🎁

Back Day

Back Day ✊🏼

Rack Pulls Back Day 🔥

Back & Abs 🦾

Pendlay Row Day 🔥

Back attack

Back BURNER 💪🏼

Back 💪🏼

Big Back Day Baby! 😎

Maurice

Back Day!

Big Back Boulders! 😎

Katherine

Estefany

Back Day Baby! 😎

Huge Back Pump! ⛰

Woo hoo!! I’m glad I did those before it disappeared!🔥🔥✌🏻

Louis

It was great. Having the video guides makes a huge difference

Charlie

Back / Upper Body Pull 👊

Back Builder ⛰

One exercise was repeated through this sequence. Overall makes the exercise way too repetitive and boring. Didn’t feel the back burn I was looking for.

Fucking love your workouts 
It’s muscle paradise

Émilie Véronneau

Back

Maybe it’s just me dealing with a crowded gym all the time. But I love doing supersets. But only if it’s on the same machine. Or it’s a machine and a dumbbell. If it’s 2 different machines, it’s hard to hold it down

Melina

Back Blast 😝

Levi

Back Attack! 😈

It was great! I’ve been missing out on working on those last and today I really did feel them :) it felt so satisfying.

Denise

Back Day! 😈

Made me put in some fucking work 💪🏽

Sophia

Easy to follow workout regiment without complicated exercises

Lois McGuthrie

Loving it. FYI there's a bug in this section, it'll always send me to the first exercise.

Workout is straight to the point — Love it — No wasting time in the gym!

Gracie

POLFLIET

Back Attack 😈

Back Boulders 🏔

I think I just found the courage to go on that one dating mixer tonight.

Salsa

i know I've told you before,  but the app and your programming are 💯

Alex

Back Builder 😝

Leandro Frias

It's always a good day when you get in a MoMo Back Day. 10/10.

Again … challenging and new movements. I like the variety

Megan

Back Day Baby! 🌋

First workout DONE! Thankyou! Videos + explanations are great 😃💪🏻

Redgie

If the gym don’t have that certain equipment what alternative we could replace it with.

Dannelle

Definitely made me feel something I haven’t in a while. And I was surprised by how much I could do given I haven’t worked our consistently in a while

Back Day (upper back thickness) 😎

Found it a bit tricky to get my form right for the superset but will practice it until I get it right. Killer back workout 😎🤙🏽

Back Builder 😎

Community

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