Name: Playbook - Rodrigo Navarro - BACK DAY
Uploaded: 2024-04-17T22:15:20.464Z
Duration: 60 min
Description: BACK DAY

Hey guys! I have a solid back there for you to try. The pump was really good because I liked the order of workouts today. Take me on Instagram and let me know what you guys think of this workout!

- 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 belly button
- 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 cable row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

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

BACK DAY

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