Name: Playbook - Morgan Olson - W1/D3 V-taper Back Day Home Edition
Uploaded: 2024-01-21T02:10:11.423Z
Duration: 60 min
Description: W1/D3 V-taper Back Day Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Royalty

Jade

Patricia Sessa

Marcí

Natasha

Juliette

Ooohhhhh.......Good Morning's had my 🍑's on 🔥......but I like that.....😏.

Betina

Sarah

Mattie

Just the right amount of sore from the week so far - loving the band options

Christine

Back is tough for me to do at home, also my least familiar muscle group to work out, learned a lot! Working on that mind body connection.

Cyrus

Is it weird that Good Mornings are my favorite??

Michelle

Susan

I saw the beginning super set & seriously underestimated its power. My back is DED ☠️

Andrea

Oh boy that was fun 😂
Had to improvise the pull ups but otherwise felt good

I’m in love with the 10 minute walk at the end!🚶‍♀️

Rebekah

Maria

Muge

Tania

That was the shiz. It’s 10pm and I’m sweating my tits off. Thank you.

Faith

Chelsea

Nice workout. My back and arms reeeeeally felt that👊

Vico

Heather

Dumbbell pullovers felt great! my back and spine really needed that movement.

Addison

Felt it in the back of my shoulder killer workout!!

Haeley

I'm obsessed with this app and this program I have been thinking about joining for months so happy I finally did it. It was the structure and push I needed for my workouts

Trish

Mandy

AC Michel

Jennifer

Whoo! My back is shredded after that 🔥

Ooof. Tomorrow is a rest day for sure. Killer. 🥵

Dani

Quin

Kristina

Jamie

Omg we need to talk about that first banded superset. Woof. My pits are on fire 🔥 😅

Moe The Incredible

Was able to do a mix of Gym and Home version today. Squeezing from the arm pits after your live the other day has got me feeling wide!!

Mads

Let’s get it!!!! I feel the burn today!!!!

Cynthia

Brijhae

Hitting it hard this week. Bring it! 👊🏻

Kylie

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Resistance Band Overhead Pulldown

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band 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

Resistance Band Straight Arm Pushdown

Superset

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

DETAILS
1. Resistance 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

Banded Face Pulls

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
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

Seated Bent Over Rows

Pull Superset

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

DETAILS

1. With the opposing knee 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 Lat 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

Use a desk, table or something sturdy for the inverted rows

GOAL
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Overhand Inverted Rows

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Good Mornings

Burn Out

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

Or take a walk outside

Treadmill incline walk/Outside Walk

W1/D3 V-taper Back Day Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

First day back ! Can feel everything in my legs .

Amanda

W1/D1 Diesel Legs Home Edition

Working on form when it comes to chest ! But so far so good

Swan

W1/D2 Chest and Shoulders Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

W1/D3 V-taper Back Day Home Edition

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