Name: Playbook - Santell Domain - Primal Back Strength
Uploaded: 2022-07-18T21:36:31.036Z
Duration: 35 min
Description: Primal Back Strength

Welcome to the Colosseum’s

Strength training for back workout. In this 25-35 min workout we will help strengthen all of the key areas of the back, leaving you feeling strong, powerful, and more primal baby🔥🔥🔥

- Begin on your hands and knees
- Round your back and exhale to tuck your chin
- Arch your back and inhale look forward and up

Cat cow

- Begin with your feet wider than hip width apart.

- Next, moving your torso only begin creating circular motions as wide as you can.

- Repeat in the opposite direction.

Mobility - Trunk Rotaions

- Start with arms on your sides, palms facing inward.

- Begin creating circular motions with your shoulders as wide as you can.

- Repeat in the opposite direction.

Mobility- Shoulder Rotations

Start by lying down on your belly with your arms stretched out above head and your legs straight.

Allow your head to rest on the floor resting your forehead on the ground.

Lift your head, arms & legs off the ground while keeping your gaze downward.

With arms and legs extended up and out, begin to create scissor motions while keeping your limbs straight.

Arch your back and remember to breathe while completing 💪🏾

Reverse Hollow Body Hold

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

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

Single arm dumbbell row

- 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 cable row

- Hold a weight at your chest 
- Raise and lower your upper body engaging your lower back and glutes