Name: Playbook - Rod and Leticia Gardner - Back Session 2
Uploaded: 2022-04-20T13:18:05.772Z
Duration: 45 min
Description: Back Session 2

I going to be sore tomorrow! 😤💪🏾

Jonathan

- Cable Rear Delt Flys  4 x 20,20,20,20
- Assisted Pullups  4 x Failure

- Shrugs 4 x 25,20,15,failure.
- Machine High Row  4 x 15,15,12,10
- Kettlebell Swings  4 x 15 reps

- Incline Bench DB Row  4 x 15,12,10,8
- Lat Pulldowns close grip 4 x 20,18,15,10
- Face pulls  4  x 15,15,12,failure

- 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

- 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

- Hold both plates down by your sides 
- Shrug the shoulders up towards your ears as you keep your arms long

Plate Shrugs

Seated Close Grip Row

- Stand with your feet directly under your hips 
- Hinge at the hips as you lower the KB's to the ground 
- Bend the knees slightly as you lower 
- Keep spine long and core engaged

Kettle Bell Deadlifts

Circuit

- Place feet under your hips and hinge your hips back 
- Keep your spine long and core engaged as you lengthen dumbbells towards the ground (palms facing each other) 
- Row the dumbbells towards your hips as you squeeze into your upper mid back 
- Keep shoulders rolled back and presses down throughout

Bent Over Dumbbell 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

Close Grip Pull Downs

- Anchor the cable high and lengthen both arms on an angle as you hold either side of the rope 
- Pull the middle of the rope towards your face as you bring your elbows out to the side
- Squeeze into your back as you pull

Rope Face Pulls

Back Session 2

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

Back Session 2

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