Name: Playbook - Nicole Jimerson-Roshoe - Resistance band only back
Uploaded: 2023-03-13T06:08:59.224Z
Duration: 45 min
Description: Resistance band only back

Back workout using ONLY a resistance band🙌🏻

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Stand on the middle of the band and grasp both ends by your side.
Keep your elbows straight and lift your shoulders upward. Exhale while performing this movement. Hold the contraction at the top for a second.
Slowly lower to its starting position.

Trap raises

-pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- feet hip width apart
- Lower the band to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

Sit upright. Slightly leaning back is ok.
Retract your shoulder blades as you pull the band back.
It’s ok to protract the shoulder blades to get more of a stretch during the eccentric phase (when you are bringing the band back towards your feet).
Keep your core fully engaged, which means your low back too!
Row towards just above your navel.

Seated row

B stance rdls

Never arch your back. Hinge your hips during the lower portion of the movement.
We like to explode up and move slowly down with bands. The eccentric phase will really give you some good strength gains.
Straight your lower back at the top and retract your shoulder blades to really contract all your back muscles.
Keep your chest up at all times.

Conventional deadlift

Make sure you maintain the high hip hinge as you row.
Keep your core engaged.
Maintain alignment at all times.
Protract your shoulder blades at the bottom.
Pull to your belly button.
Hold at peak contraction and then slow negative movement.

Resistance band bent over row

Concentrate on pulling with your back muscle right behind and below your shoulder (lats).
Keep your abs pulled in tight at all times and don’t sag your back or hunch up.
Pull your shoulder down and back to set and stabilize your shoulder blades.
If the movement is too easy, being with the band more taut by wrapping it around your foot more and looping your hands threw it a couple times.

Resistance band only back

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