Name: Playbook - Shalena Guntle - W2/D3 BACKK DAYY
Uploaded: 2023-02-01T02:17:11.340Z
Duration: 45 min
Description: W2/D3 BACKK DAYY

Tiffany

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Cable seated lat pulldown

- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

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

Bent over dumbbell rows

- 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

- Lay on your belly
- Arms and legs extended 
- Push up and squeeze your glutes and hold 
- Come back down

Superman hold

- Start with your arms and legs extended
- Alternate bringing your knees in towards your chest and clap under your leg
- Extend your legs back out with out touching the floor

Hollow body w/ alternating knee tuck

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

W2/D3 BACKK DAYY

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