Name: Playbook - Samantha Estrada - W2/D1 Back
Uploaded: 2022-06-02T18:17:00.128Z
Duration: 45 min
Description: W2/D1 Back

Andrew

Day 1 - Back  4x12,10,8,6 

1.) T bar rows * add weight to each set for more intensity 
2.) Neutral Grip Lat Pulldown 
3.) Straight Arm Pulldown 
4.) Seated Low row 
5.) Pull ups assisted

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar rows

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Neutral grip lat pulldown

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

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 low row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups / assisted pull ups

W2/D1 Back

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

W1/D4 Legs

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

W1/D5 Kettlebell addition

W2/D2 Legs

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

W2/D3 Shoulders

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D2 Arms

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D2 Shoulders

W4/D3 Back

W4/D4 Arms

This one was tough, but I persevered and made it

W2/D1 Back

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