Name: Playbook - Morgan Olson - Dorito Back 😈
Uploaded: 2024-01-21T02:10:12.218Z
Duration: 65 min
Description: Dorito Back 😈

Salsa

Annamaria

Strong 💪🏻 workout. Grow back muscles 🔥 grow

Gonna be regretting those wood chops in the next day and/or two… ☠️ 💪

Nicole

Ashley

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Lat squeeze with thoracic rotation 

DETAILS
1. Set a cable to a low setting. 
2. Get an athletic stance, opposite foot ahead of the arm rowing. 
3. Full stretch forward then dig the elbow down towards your hip. 
4. Repeat and rotate the shoulder blades as you row. 

CUES
- Pinch Armpit
- Pull to Belly Button
- Right Triangle

Rotational Cable Row

Warm Up

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing a straight 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. Stand upright by squeezing your butt 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, 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

Upright Straight Arm Pushdown

Lat Pump (drop set last set)

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

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

Lat Takeover

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

DETAILS

1. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
2. Square up your shoulders.
3. 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.
5. 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

Single Arm Cable Lat Row (pause 1 sec at end)

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Dorito Back 😈

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

Diana

Big Back Boulders ⛰

Alaina Loguidice

Roro

Elena

Renee

Back Builder 😎

DBarnes

Big Back Builder! 😝

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

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.

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 😎🤙🏽

Dorito Back 😈

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