Name: Playbook - Rodrigo Navarro - BACK DAY
Uploaded: 2024-04-17T22:15:35.749Z
Duration: 60 min
Description: BACK DAY

Solid back day! Let me know what you guys think about today’s lift 💪🏼

- Pull up until your chin reaches over the bar
- Slowly lower back down

pull-ups (assisted is okay)

-Set up safety pins at knee level
- Both arms shoulder width apart
-Slowly raise the barbell with arms straight
-Bring your hips forward and squeeze lower back

Rack pulls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- 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

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Keeping your arms straight pull the attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

BACK DAY

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