Name: Playbook - Nico Gianni - W4/D2 Back
Uploaded: 2023-05-08T05:09:12.048Z
Duration: 70 min
Description: W4/D2 Back

Warm-Up
- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-ups

- Pull down towards your sternum
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

MAG (close) grip pulldown

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Keep your core tight and drive feet into plate or notch in seat
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Low to high cable row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm 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

W4/D2 Back

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