Name: Playbook - Shalena Guntle - W1/D3 Heavy weight Back day 💪🏼
Uploaded: 2022-12-15T04:14:47.530Z
Duration: 30 min
Description: W1/D3 Heavy weight Back day 💪🏼

- Try a heavier weight!
- 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

- Pull the cable towards your face with elbows flared outward
- Work up to heavier weight

Face pulls

- 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

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tucks

- Keeping your core tight
- alternating legs Raise your knees up as high as possible toward your armpits
- Avoid swinging

Alternating Hanging knee ups

Hanging Abss

W1/D3 Heavy weight Back day 💪🏼

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