Name: Playbook - Rodrigo Navarro - BACK DAY
Uploaded: 2022-11-29T01:55:10.027Z
Duration: 65 min
Description: BACK DAY

We hit a PR today 99lbs for seated Row😊💪🏼😮‍💨🔥

Stephanie

Widening and strengthening that back 🫡, yayyy yayyy

Matt

Prepare yourself.. this pump is gnarly and exactly what we need to chisel our backs & get stronger! Let me know what you guys think.

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Pull with a controlled motion toward you
- Engage you back as you pull

Single arm hammer strength high row

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable row

- 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

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

BACK DAY

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