Name: Playbook - Savannah Leah - W1/D2 day 2 back + shoulder
Uploaded: 2023-05-18T18:56:24.816Z
Duration: 45 min
Description: W1/D2 day 2 back + shoulder

- Using a pull up bar or assisted machine
- Bring your elbows into your ribs
- Hold at the top engaging your back
- Slowly return to beginning mark

Overhand Pull Up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
-Use an underhand grip for this exercise

Bent over barbell row underhand

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Use an overhand grip for this exercise

Bent over barbell row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Treat this as a dropset: start with a heavier weight low rep drop to lighter weight high rep i.e. 15lb 6 reps 10lbs 8 reps 5lbs 10 reps for each set

W1/D2 day 2 back + shoulder

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