Name: Playbook - Raquel Santos - Back Day 1
Uploaded: 2023-12-22T05:10:15.947Z
Duration: 60 min
Description: Back Day 1

Warm up: 
- Pull ups (assisted or regular) - 3xAMRAP 
- Superman - 3x15

1️⃣ Rack pulls - 4x3-5 reps, into a fifth set at 50% less weight for 1 min AMRAP

2️⃣ Barbell bent over row (underhand grip) - 4x6-8 reps

3️⃣ SUPERSET: 
- Wide grip lat pulldown (3s pause at bottom & 3s eccentric) - 4x10
- One arm dumbbell row (2s pause at top) - 4x8-10 reps each side

4️⃣ SUPERSET: 
- Cable rope straight arm pulldown - 4x10-12 reps
- Cable rope high row (to chest) - 4x10-12 reps
- Cable rope face pulls - 4x10-12 reps

5️⃣ FINISHER: 
- Renegade rows - 2-3x20 reps total
- Dumbbell pullover with leg lift - 2-3x15 reps

- Pull ups (assisted or regular) - 3xAMRAP 
- Superman - 3x15

Pull ups

Supermans

Warm up

Rack pull

Barbell bent over row

- Wide grip lat pulldown (3s pause at bottom & 3s eccentric) - 4x10
- One arm dumbbell row (2s pause at top) - 4x8-10 reps each side

Wide grip lat pulldown (3s pause & 3s eccentric)

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell row (2s pause)

Superset 1

- Cable rope straight arm pulldown - 4x10-12 reps
- Cable rope high row (to chest) - 4x10-12 reps
- Cable rope face pulls - 4x10-12 reps

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Cable rope high row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Superset 2

- Renegade rows - 2-3x20 reps total
- Dumbbell pullover with leg lift - 2-3x15 reps

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Back Day 1

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