Name: Playbook - Morgan Olson - W3/D2 Back
Uploaded: 2022-04-21T15:54:51.099Z
Duration: 65 min
Description: W3/D2 Back

Jessica

Another tough one but always feel energised after your workouts!

Laura

Spent too much time dancing! Lucky I have a home gym! 👊🏻🕺🔥

Kylie

Michelle

This was definitely my favorite back workout I've done so far between this program and the challenge. Those bands in the beginning set the tone perfectly 👌

Nothing around to secure the bands to and no punching bag, but the rest was great!

Katie

Back days are the worst but this one wasn’t too bad!😂 I especially loved the heavy bag combos at the end!🥊🥊

Rebekah

Holy sheet! That’s a lot of reps. So good at the end.

Helen

there’s no way for me to attach resistance bands to anything in my rental apartment so I definitely had to modify a bit, otherwise a good workout though!

Ilona

Mads

river mora

The deeper I get into these programs the more I am loving workout!

Mandy

Ginou Lotus

Ouch!
🔥👊🏻🔥👊🏻🔥👊🏻

Court

Great!  Finally back at it after ankle surgery!  Day 1 and done!!!

Rochelle

It would be helpful if there were tips on how to use certain equipment or if we don’t have the equipment what to do instead. I have resistance bands but nowhere to attach them to

Shannon

Karla

Amazing workout! I love how I’m seeing results

Anonymous

I’d like a little more on this one since I don’t have a bag to hit. I grabbed some extra back workouts from previous weeks

When is a typical time to start seeing results?

Gotta get some resistance bands. Tried to estimate the same contractions holding 5 lb weights, but…..not the same. 😳

Brandi Daniels

Elrivs

Jess

Jenny

Mondays hurt
That is all 👊🏻🔥👊🏻

Nadine

Angela

Awesome workout as always! The burn is real. Love it!

Stacey

I had to improvise as I did not have the bands.

Oasii

Louis

Erin

AI FE

Taylor

Work it!
Counting down to bucket list holiday!
🔥🔥💪🏻💪🏻

Love, love, love this workout. I switched out the resistance bands for cables though. 

What would you recommend switching out the heavy bag for? Usually I just throw in a bit of cardio, but I would love other options. 

Thank girl ❤️

Teresa

I don’t like to work out to failure because my mind fails before my body 🤷‍♀️

BEATRIZ

Sabrina & Michelle

Brook

I really wish the app would save your workout in the middle of one days workout. It keeps restarting when I click on my music!!

Kris

Sarah

Those days you gotta make yourself do shit. 🤪

Natalie Novoa

Alaska

Do you have any recos for setting up resistance bands in a home gym?

Acks Ackerman

Catalina

Work on retracting those shoulders blade and depressing them.

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
- Depress Shoulder Blades

Resistance Band Overhead Pulldown

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. Squeeze one down at a time. 
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

Alternating Resistance Band 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

Triset

Do a total of 5 sets. Last set is a drop set aka hit a heavy 8 reps then drop the weight to do max reps until failure.

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

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

Superset

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

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

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

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