Name: Playbook - Shalena Guntle - W1/D1 Back Day 💪🏼
Uploaded: 2024-03-04T04:12:52.675Z
Duration: 60 min
Description: W1/D1 Back Day 💪🏼

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Pull the attachment in towards your body with an underhand grip
- 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

W1/D1 Back Day 💪🏼

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