Name: Playbook - REBALANCE - Sexy Back 🔥
Uploaded: 2023-03-16T04:50:49.250Z
Duration: 25 min
Description: Sexy Back 🔥

Today is all about sculpting a wide back. Think of back day as a way to elevate your upper body strength faster. You will have 5 movements for 4 sets. Let’s sculpt your sexy back! 🔥

*For best results, warm up before workout and complete 20 minutes of steady state cardio after workout

- Start with palms facing away from you 

- Row dumbbell to your hip

- Retract shoulder blades and return to start position

Dumbbell row underhand grip

- Place your upper back on the bench 

- Keep a slight bend at the elbow as you lower dumbbell back 

- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Hinge forward at the hips 

- Keep a slight bend in the elbows

- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts

- Lower with control back to starting position

- Keep a straight back throughout

Dumbbell rear delt fly

- 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

- Lying face down on the ground, arms behind head legs extended

- Raise upper and lower body 

- Engaging your glutes as you lift

- Pause at the top

- Lower back to starting position

Back crunches

Sexy Back 🔥

Sexy Back 🔥

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