Name: Playbook - Nico Gianni - W2/D2 Back
Uploaded: 2023-05-08T05:09:12.015Z
Duration: 70 min
Description: W2/D2 Back

- Grip the mag grip with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the grip toward your sternum 
- Return to starting position with control

Standing close grip row - from lat pulldown station

- Support your chest into an incline bench
- Pull the handles down engaging your lats throughout the exercise
- Slowly return the handles back to starting position

Reverse incline cable lat pulldown

- Brace your feet on a plate in the notch of the bench
- Pull the handles in towards your body
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable low row

Seated cable mid row

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

Hammer strength standing row

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups (overhand or neutral grip)

- 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

W2/D2 Back

W1/D1 Chest

W1/D2 Back

W2/D2 Back

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