Name: Playbook - Pauline Perina - Back Workout
Uploaded: 2023-10-13T15:02:21.405Z
Duration: 60 min
Description: Back Workout

Warm up: check out my warm up upper body video 

The workout:
6 exercises 
All exercises included in this video will be done separately (not as a circuit). Here you’ll need to perform the required number of sets of one workout before moving on to another. And there will be 45 sec to 60 sec of rest between sets.

- Sit down and adjust the pad for your thighs. It should be right on top of your thighs, but it shouldn’t press too hard against them.
- Adjust the weight to be light enough for you to do at least ten repetitions.
- Stand up, grab the handles and sit back down, securing your thighs under the pad.
- Bring your shoulders back and down, engage your core, and take a breath.
- Pull the handles down by rowing through your elbows. As you pull, your elbows should remain in line with your torso instead of going back behind your body.
- Row until you feel a strong contraction in your lats, hold for a second and simultaneously exhale.
- Bring the handles to the starting position in a controlled fashion until you feel a stretch in your back muscles.
- Take another breath and repeat.

Lat pulldown (machine)

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (left side)

Single arm dumbbell row (right side)

Half Kneeling Face Pull

- 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
- Increase the weight as the number of reps drops

Seated wide grip cable row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Back Workout

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