Name: Playbook - Sara Garavuso - D9 : Back, Shoulders & Arms
Uploaded: 2022-11-27T19:56:14.074Z
Duration: 60 min
Description: D9 : Back, Shoulders & Arms

Time to crush your workout! Remember to keep a record of the weight being used week after week.

Complete movements back to back and rest after. 10-12R then drop weight by 10-15lbs and complete 5-7 more reps. You should be hitting failure by the last rep. If you are completing set at ease you need to increase weigjt

- Spine is neutral ( do not create a lower back arch)

Seated Close Grip Row

Seated Close Grip Row Drop Set

-Core tight
-Shoulders do not shrug / they remain down and back
-Chest up
-Bring bar just below chin
-Reverse grip (palms facing you)
-Close grip inline with shoulders

Lat Pull Down - Reverse Grip

- 10-12R
- Core engaged to support lower back

Seated Arnold Press

Complete movements back to back. Rest after

- Hands outside of shoulder width
- shoulders are depressed down 
- press bar down to thighs

Lat Press

Cable Tricep Pushdown

Superset 1

Complete back to back. 10R then drop weight and complete 10 more reps

You should be reaching failure by the last set

-Using a straight bar, rope or single handle

Bicep Curl - Cable

Bicep Curl Drop Set

- Raise body to be parallel to the floor (create a straight line/don’t over extend lower back) 
- can substitute with a 45 degree hyper machine 
- Don’t over row as you push elbows back (become in line with back)

Hyperextension with Row

- 20 seconds per side 
- Anchor a long band so you can hold and pull against the tension to hold the band over chest
- raise hips and extend one leg out 
- keep a neutral spine and drive hips up the whole movement 
- you should be using your deep core to remain in this position 
- alternate between a leg raise and knee drive

Overhead Band Hold with Leg Raise / Knee Drive

Place body in a bear stance 
- hands directly below elbows
- knees bent and over heels 
- keeping a straight back and engaged core alternate tapping shoulders

D9 : Back, Shoulders & Arms

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