Name: Playbook - The Agoge - Day 20 - Back
Uploaded: 2022-10-07T19:29:28.454Z
Duration: 45 min
Description: Day 20 - Back

Mike Shipley

Jarett Storle

Vince

John

1. Deadlift 

2a. Pull-Ups 
2b. DB Row 

3a. Triangle Lat Pulldown 
3b. Banded Face Pulls

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift @60% of 5RM

- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions

Pull-ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you row
- Lower the dumbbells in a controlled motion

DB Bent Over Row

Superset I

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Triangle Lat Pulldown

- Attach the band high on the rack
- Grasp the band with both hands forward off the shoulders (Proud chest, don’t round the shoulders)
- Pull the band back toward your face, elbows going wide
- Release back to starting position with control

Banded Face Pulls

Superset II

Day 20 - Back

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 20 - Back

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