Name: Playbook - Morgan Olson - Func-tional Back Day 🦾
Uploaded: 2023-06-06T20:04:19.256Z
Duration: 60 min
Description: Func-tional Back Day 🦾

A little full body action before flight time ✈️

Mads

Anna

Fan-freaking-tastic! I feel great! Def feel that more in my lower back and I can't believe you actually got me to run.... I don't run lol. Thank you!

Felix

Challenging workout! If running 12 min is too challenging, swap for incline walk: 2-3 mph at 8 incline.

Swap chin ups for 8 assisted chin ups if needed. 

8 reps of rotational row each side: go heavy. Aiming for failure at rep 7/8.

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

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

12 Min AMRAP

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Feet under hips. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Rack Pull

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys

Rack Pull and Rear Delt seated flys

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
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Run 6 mph

Func-tional Back Day 🦾

Sussn

Vascular Shoulders

I finished my workout being a little bit too hungry.

Gbrla Prds

Ezweezy

Today was my first day, I died but I'm fine 😵

Selina

Monday Legs 🤌🏼

Courtney Schrade

Casey Reed

Jodi

Arm Annihilator

Ashley

Kelly Backes

Hailey

Okkkk Back Day

Melody

Gabrielle

Juicy Chesties

Legs are never a favourite of mine, but I loved this little session

Sarah

Kallie 

Get Sore Legs

Aria

Rarielle

Awesome pump! Could use with a little bit more detail on posture when it comes to cable crunches, not sure if I was doing it right!

Arm Demolition

I usually have a hard time connecting mind to body with chest exercises however I noticed it was way easier during this set. The extra tips for form help a ton!!!

Func-tional Back Day 🦾

Community

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