Name: Playbook - Rod and Leticia Gardner - Back Session 1
Uploaded: 2022-04-20T12:15:06.299Z
Duration: 45 min
Description: Back Session 1

It was great!!!! Painful but great!!! Normally I don’t feel I had a good workout after arms and back but today it was great!!! #accomplished

Tiffany

Jonathan

- Deadlifts  4  x 8,8,4,4
- Pull Ups 4 x 15,12,10,failure

- Barbell bent over Row Wide Grip  4 x 15,12 ,10 8
- DB Rear Delt Flys 4 x 25,20,15,12

- Lat Pull Downs Wide Grip  4 x 25,20,15,10, failure
- Cable Low Row  4 x 15,12,10,8
- Cable straight bar pull Downs  4 x 20,18,12,10

- Cable Face Pulls 4 x 20,18,15,failure
- Wide Grip Up right Rows 4 x 15,12,10,failure
- Assisted Pullups 4 x Failure each set

- Stand with feet directly under your hips 
- Hinge at the waist and lift the barbell, allowing it to track up your legs 
- Hinge at the hips and bend the knees to lower 
- Keep your spine long and core engaged 
- Exhale on the way up, inhale on the way down

Deadlifts

- Lengthen arms and allow your body to hang as you keep your shoulder girdle stabilized 
- Pull yourself up as much as possible and lower with control

Pull-Ups

Superset

- Hinge the hips back and fold the upper body forwards slightly 
- Keeping a long spine and your core engaged, lower the barbell down towards your knees 
- As you pull the barbell back up, squeeze in between the shoulder blades to activate your upper mid back 
- Keep the shoulders rolled back and the spine long throughout

Barbell Row

- Hinge forward with a flat back and slight bend at the knees 
- Bring both weight out to the side as you activate the upper mid back 
- Keep elbows slightly bent 
- Keep spine long and core engaged

Dumbbell Rear Delt Flies

- Grab bar with a wide grip 
- Keeping the spine long, pull the bar down towards your chest as you lean back slightly 
- Squeeze into your lats at the bottom

Wide Pull Downs

Cable Low Row

- Grab the handles with your palms in a closed grip position 
- Lengthen your arms up towards the ceiling in a controlled manner 
- Activate your lats as you pull the bar down towards your chest 
- Keep the spine long and the shoulders rolled back and pressed down throughout

Back Session 1

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