Name: Playbook - Morgan Olson - Tank Top Back Day 💪🏼
Uploaded: 2024-01-21T02:10:12.000Z
Duration: 55 min
Description: Tank Top Back Day 💪🏼

I'm starting to regret this 🤣🤣🤣 I can barely move 💪💪🔥🔥

Andreia

Salsa

Killer workout. Took me a bit longer but I finished it.

Melanie

Katlyn

Nicole

Alaina Loguidice

That inclined walk on 12 at 3.5 at the end of the workout was so bittersweet. I loved it.

Rosalba

3 days in a row on fighter 
Loving it! 
Ooorahhhhh

Tina McCoy

Ashley

This has been one of my top favs! Love this back shred 🔥🤙🏽

stefani

First day of the week back in the gym this one was light but also heavy if that makes sense? good way to start the week.

Lena

GOAL
Full back contraction with perfect posture 

DETAILS

- Sit reverse on the lat pulldown station 
- Grab the bar with an overhand grip
- Pull down behind your neck
- Engage your lats as you pull
- Proud chest and squeeze the shoulder blades back while trying to show the arm pits for external rotation 
- Extend your arms to return the bar to starting position

CUES 
- Elbows Out
- Squeeze Shoulder Blades Back
- Proud Chest
- Show the Armpits (the most you can)

Reverse behind the neck pulldown

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 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

Rope Straight Arm Pushdown

Wider back

GOAL
Thicker back & improved posture 

1. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. 
4. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Repeat this motion for the prescribed amount of repetitions.

CUES
- Proud Chest
- Initiate with Shoulder Blades

Underhand Lat Pulldown

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar Row

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

Back burner

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

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

Tank Top Back Day 💪🏼

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 ⛰

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

Tank Top Back Day 💪🏼

Community

More workouts from Morgan Olson