Name: Playbook - The Agoge - Day 31 - Back
Uploaded: 2022-10-10T15:10:37.047Z
Duration: 60 min
Description: Day 31 - Back

1. Deadlift* (2 min recovery between sets)

2. DB Bent Over Row (Heavy)

3. Pull Ups

4a. Seated Lat Pulldown 
4b. Seated Cable Row 
4c. Banded Lat Flexion*

- 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

*Isometric Focus - Controlled Pull, 5 sec controlled hold at top, controlled down

BB Deadlift @75% of 3RM

BB Deadlift @80% of 3RM

BB Deadlift @85% of 3RM

- 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 (HEAVY)

- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

*Explosive down, slow & controlled up

Banded Lat Flexion

Triset

Day 31 - Back

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 31 - Back

More workouts from The Agoge