Name: Playbook - Samantha Gash - Back workout 7/3/23
Uploaded: 2023-08-16T16:08:52.386Z
Duration: 70 min
Description: Back workout 7/3/23

I used to never work back…until I realized the importance of having a strong posterior chain and how it helps me preform better in ALL movements. 

Exercising the back is important for several reasons, including:

1. Improved posture: Many people experience back pain or discomfort due to poor posture, which can be caused by weak back muscles. Exercising the back can help to strengthen these muscles, improving posture and reducing pain.

2. Increased flexibility: Back exercises can also help to increase flexibility in the spine and surrounding muscles, which can improve range of motion and reduce the risk of injury.

3. Reduced risk of injury: Strengthening the back muscles can help to support the spine and reduce the risk of injury during physical activity or everyday movements.

4. Improved athletic performance: Many athletic movements require strong back muscles, such as jumping, throwing, and swinging. Exercising the back can help to improve performance in these areas.

5. Overall fitness: A well-rounded fitness program should include exercises that target all major muscle groups, including the back. Incorporating back exercises into your routine can help to improve overall fitness and prevent muscle imbalances.

- Keep your core tight 
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Cable machine single arm row

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Pull the attachment in towards your body with an underhand grip
- 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

Back workout 7/3/23

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