Name: Playbook - Nikki McGrath - BACK
Uploaded: 2024-11-07T00:18:52.860Z
Duration: 48 min
Description: BACK

Allllll things back. Warm up for 8 minutes on the stair stepper then let’s do it!

- Use the pin to select how much weight you want the machine to help you with
- The level of assistance you should choose will depend on your body weight as well as your upper back and arm strength
- Remember, the amount of weight you choose will be subtracted from your total body weight (ie. a 150-pound person with a 25-pound assist is now lifting 125 pounds)
- Standing or kneeling on the machine pads, grab the pull-up bars with an overhand grip so that your palms are facing forward
- Hang with your arms extended to start
- Pull yourself up by contracting the lats as you flex at the elbows
- The elbows should be driven down to your sides
- Pause at peak contraction, your chin above the bars
- Lower your body back to starting position under control, stretching the lats

Assisted Pull Ups

Cable lat pull downs

Bar hang

Back circuit

Repeat these 3 exercises back to back with minimal rest. Rest for 45 seconds before starting from the top

Chin Ups

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Rear Delt Cable Fly

TRX Rows

Back Circuit

Repeat these exercises back to back for three rounds, resting for 45 seconds after the completion of each round. You got this!

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

BACK

More workouts from Nikki McGrath