Name: Playbook - Shailey and Sammy Collier - W1/D5 Back
Uploaded: 2021-12-29T03:14:14.455Z
Duration: 45 min
Description: W1/D5 Back

Very good! Can’t wait for the next one! Great layout and instruction!

Josh

Shayla

BACK:

Pull-Ups: 50 reps (break up into as many sets as you require)

SEATED WIDE LAT PULLDOWN: (2 seconds squeeze each rep)
- 3 sets increasing weight 8-10 reps 
- 2 sets HEAVY/ 5-8 reps
**drop set each set 1x**

LOW ROW MACHINE (overhand grip preferable):
- 3 sets increasing weight each set/ 8-12reps
- 2 HEAVY sets/ 6-8 reps
**drop set each set 1x with single-arm reps, minimum 5 reps each arm**

BARBELL ROW (overhand):
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 5-8 reps
**drop set 4th set twice, rep each drop to failure**

SEATED CABLE ROW (Reverse grip):
- 3 sets increasing weight each set/ 8-12 reps
- 2 HEAVY sets 5-8 reps

RACK PULLS:
- 3 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**super set each set with bodyweight hyperextensions, minimum 5 reps**

LANDMINE ROWS (neutral grip):
- 3 sets increasing weight each set, rep each arm to failure

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

Wide grip lat pulldown

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Machine low row overhand grip

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades with single arm reps

Machine low row single arm

Low row machine dropset

- 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

Bent over barbell 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/ reverse grip

- Place bar at slightly below knee height
- Bend over at 45 degrees abs hold bar at Shoulder width 
- keeping your core tight and arms stiff, lift and pull with your lower back. Keeping your chest high and shoulders back through out the movement.
- Avoid rounding your back

Rack Pull

- place the top pad comfortably at waist height 
- keeping your core tight, slowly lower your torso hinging at the hips
- raise back to starting position pulling through your lower back

Bodyweight hyperextensions

Rack pull dropset

- Keep your chest up, core tight and knees slightly 
- grab the bar with a neutral grip and drive your elbow back, engaging your lats
- squeeze at the peak of the motion, then return to starting position, slightly above the ground
- don’t allow the weight to rest on the ground between reps

W1/D5 Back

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