Name: Playbook - Samantha Estrada - W1/D2 Back
Uploaded: 2022-06-02T18:17:00.097Z
Duration: 45 min
Description: W1/D2 Back

Andrew

Day 2 - Back 4x12,10,8,6 

1.) Smith machine rows or straight bar 
2.) Criss cross cables 
3.) Lat Pulldowns cables 
4.) Shotgun low row cable machine 
5.) Hyperextension - Lower back pulses

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Smith machine rows

- Grab criss crossed cables in each hand, arms extended above your head 
- Keeping a slight bend in the elbows
- Move your arms backward and down ward
- Reverse movement back to starting position

Criss Cross cables

- Keeping your arms straight pull the cable down toward your thighs, engaging your lats

Lat pulldowns cables

- Keep your core tight and hinge forward
- Row back and retract your shoulder blade

Shot gun low row cable

- Place your hands across your chest, holding a plate
- Raise your upper body engaging your glutes
- Pause at the top and come down

Hyperextensions

W1/D2 Back

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D3 Shoulders

W1/D4 Legs

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

When your workout’s a joy, it’s a joy to workout

W1/D2 Back

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