Name: Playbook - Sion Monty - Back/Core
Uploaded: 2022-06-29T03:00:13.342Z
Duration: 45 min
Description: Back/Core

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

Barbell bent over row (underhand grip)

Superset

Cable rotational row

Decline Seated Cable Row (wide grip)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Decline crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(R/L = 1 rep)

Russian twists

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

(R/L= 1 rep)

Mountain climbers

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Back/Core

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