Name: Playbook - Samantha Gash - On Tuesdays we work Back...
Uploaded: 2023-08-16T16:41:21.461Z
Duration: 60 min
Description: On Tuesdays we work Back...

This is my back workout I’m doing the next 4-6 weeks. I’ve seen a lot of progress with it so far. Try it out and let me know what you think :) 

Sam

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

- Go up in weight after the 3rd set. Make sure every rep is challenging but doable.

Wide grip lat pulldown

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

Cable rope straight arm pulldown

- With a close grip 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 close grip cable row

- Keep back and core engaged 
- control the weight going forward and big pull back
- squeeze lats 
- release slowly

Single arm row

- Grip the lat pulldown bar with a wide grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control