Name: Playbook - Samantha Estrada - W3/D4 - Back
Uploaded: 2021-11-08T02:06:21.167Z
Duration: 20 min
Description: W3/D4 - Back

Back day 4 x 12,10,8,8-6 
- Standing banded back low row 
- Single arm bench row 
- Bent over wide row 
- Swimmers 3 x 10

- With a band attached mid-way on the rack
- Pull the band back 
- Slowly reverse the movement, releasing tension from the band

Standing banded back row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm bench row

- Hinge forward at the hips
- Row the dumbbells high and wide

- Lying face down, lift and lower one arm and the opposite leg 
- Switching back and forth

Great quick strength training workout before I hit my cardio 💯

Perfect challenging workout when your short on time, yet still want an effective, strategic, and challenging workout 🙌🔥❤️