Name: Playbook - Raquel Santos - Back Day 2
Uploaded: 2023-12-22T05:10:15.980Z
Duration: 60 min
Description: Back Day 2

1️⃣ SUPERSET:
- Cable rope straight arm pulldowns - 4x20
- Barbell bent over row - 4x10

2️⃣ SUPERSET: 
- Snatch grip barbell deadlift - 4x12
- Wide grip lat pulldown (drop set) - 4x8, drop weight 30-50% and do 8-10 more

3️⃣ SUPERSET: 
- Dumbbell pullover - 3x12
- Dumbbell bridged floor press - 3x8, drop weight 30-50% and do 8-10 more

4️⃣ FINISHER: 
- Renegade rows - 2-3x20 total (10 each side)
- Inchworm push ups - 2-3x10

- Cable rope straight arm pulldowns - 4x20
- Barbell bent over row - 4x10

- 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

Barbell bent over row

Superset 1

- Snatch grip barbell deadlift - 4x12
- Wide grip lat pulldown (drop set) - 4x8, drop weight 30-50% and do 8-10 more

- Start with a snatch grip on bar
- Drive through your heels, push hips forward, pulling the weight up
- Slowly lower back down keeping your back flat
- Keep the bar close to your body during the entire movement

Snatch grip deadlift

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown (drop set)

Superset 2

- Dumbbell pullover - 3x12
- Dumbbell bridged neutral grip floor press - 3x8, drop weight 30-50% and do 8-10 more

Dumbbell pullover with leg lift

Bridged Neutral Grip Floor Press

Superset 3

- Renegade rows - 2-3x20 total (10 each side)
- Inchworm push ups - 2-3x10

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

Dumbbell renegade rows

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Back Day 2

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