Name: Playbook - Pierre Vuala - Batman’s Back
Uploaded: 2024-04-24T19:01:43.227Z
Duration: 60 min
Description: Batman’s Back

Full back and abs routine to build that bat wings, v taper look.

If pull ups are not possible, you can use assisted pull-ups

Pull ups

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

- With head positioned at a decline 
- Hold weight at your chest and curl your body up
- Come down with a controlled movement

Weighted decline crunch

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

- keep back flat 
- core engaged 
- drive back with the elbows 
- 1 full set is both sides executed

Single arm dumbbell row

- Be sure not to sync your hips and not hyper extend the back
￼￼- keep the Core tight 
- keep your back in a hump￼￼
- shoulders do not roll forward with you, just your arms almost creating a straight plank￼

Stability ball Roll-out

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

Batman’s Back

Robenson Pierre

Look “Back” at it

💪🏾🔥 In the words of DJ KHALED “Another 1” great back focused circuit.

Batman’s Back

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