Name: Playbook - Nico Gianni - W1/D2 Back
Uploaded: 2023-05-08T05:09:11.996Z
Duration: 70 min
Description: W1/D2 Back

- Pull keeping your elbow close to your body 
- Engage your lat as you pull

Narrow grip seated row

- Pull down towards your sternum
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

MAG (medium) grip lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

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

Cable kneeling underhand neutral lat pulldown

- Press your chest against the pad
- Pull the handles back
- Engaging your lats and upper back as you pull
- Release back to starting position

Standing high row

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W1/D2 Back

W1/D1 Chest

W1/D3 Shoulders

W1/D2 Back

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