Name: Playbook - Shailey and Sammy Collier - 45 minute BACK DEFINITION
Uploaded: 2022-02-08T20:44:11.909Z
Duration: 45 min
Description: 45 minute BACK DEFINITION

Detail enhancing movements and techniques.

Both movements executed consecutively with no rest in between equals 1 set/round

- Sit upright Holding bar with palms facing you
- drive elbows down engaging lats
- avoid swinging backwards

Close reverse grip pull down. Increasing weight each set

- Grab the bar with your palms facing forward
- Lean slightly forward, keeping your chest up 
- Bring the bar down to your waist
- engaging your lats throughout the exercise
- Pause and squeeze at the bottom of the motion, return to the initial position

Standing Lat pulldown

Superset

Both movements executed consecutively with no rest in between equals one set/round

- 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/neutral close grip. Increasing weight each set

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drives towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row/single arm. Each arm done once equals 1 set

Each movement executed consecutively with no rest in between equals one set/round

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows. Increasing weight each set

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- squeeze and hold at the top of the motion for 3 seconds then return to starting position

Single arm DB rows/ 3 second squeeze

After executing the initial set within the recommended rep range, immediately lower the weight and continue reps to failure. Both sets equals one dropset.

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row/increasing weight each set

Dumbbell incline row/dropset

Dropset

45 minute BACK DEFINITION

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

45 minute BACK DEFINITION

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