Name: Playbook - REBALANCE - Back Day 💙
Uploaded: 2023-03-16T04:50:49.237Z
Duration: 45 min
Description: Back Day 💙

⋆⁺₊⋆ BACK DAY ⋆⁺₊⋆
4 sets | 6-8 reps 

💙 Lat Pulldowns 
💙 Face Pull
💙 3-Point Row 
💙 DB Shrugs 
💙 Dead Hang 
💙 Pull-ups (wide grip )
💙 Chin-ups (underhand )

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Pull the cable towards your face with elbows flared outward

Face Pulls

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

3-Point Dumbbell Row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Grip the bar with an overhand grip (palms facing away from you)

- Keep your arms straight and shoulders retracted

- Hang for 10 seconds if you’re new to the exercise. Work your way up to 45 seconds to 1 minute at a time

Dead Hang

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Back Day 💙

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