Name: Playbook - Steven Goldsmith - Back
Uploaded: 2021-01-18T11:45:09.681Z
Duration: 60 min
Description: Back

Beni

Adjust knee pad of machine to your height; low enough to secure body & enough room to plant feet flat on floor. Before sitting, grab bar, palms facing front, thumbs wrapped around bar, wider than shoulder width. Holding bar w/arms fully extended, sit down placing knees under pads to secure body. Lean torso back about 30 degrees, maintaining curve of lower back. Pinch shoulder blades together, chest lifted, depress lats & shoulders away from ears. This is starting & ending position. In 1 count, pull elbows down to rib cage. Hold for 1 count squeezing lats & shoulder blades as hard as you can, then take 3 secs to return bar to start position. Repeat. 

TIPS:

•If shoulders round forward at bottom of contraction, you’ve gone too far. 

•If you can’t keep chest lifted throughout, drop weight. 

•Keep lats & shoulders depressed even on the negative. 

•Push into feet & squeeze legs for more power/core activation. 

•If shoulders & lats raise at top, reset before next rep.

Wide Grip Lat Pulldown

Adjust knee pad of machine to your height; low enough to secure body & enough room to plant feet flat on floor. Before sitting, grab bar, palms facing you, thumbs wrapped around bar, shoulder width apart. Holding bar w/arms fully extended, sit down placing knees under pads to secure body. Lean torso back about 30 degrees, maintaining curve of lower back. Pinch shoulder blades together, chest lifted, depress lats & shoulders away from ears. This is starting & ending position. In 1 count, pull elbows down to rib cage keeping elbows parallel. Hold for 1 count squeezing lats & shoulder blades as hard as you can, then take 3 secs to return bar to start position. Repeat. 

TIPS:

•If shoulders round forward at bottom of contraction, you’ve gone too far. 

•If you can’t keep chest lifted throughout, drop weight. 

•Keep lats & shoulders depressed even on negative. 

•Push into feet & squeeze legs for more power/core activation. 

•If shoulders & lats raise at top, reset before next rep.

Reverse Grip Pulldown

Stand tall w/lengthened spine, feet shoulder-width apart, knees slightly bent. Hold dumbbell in 1 hand. Lean forward at waist & raise corresponding leg to form a T w/your body (ex: if holding dumbbell in left hand, left foot raises). Hang dumbbell directly under shoulder w/neutral grip. Take other arm out to side for counter balance. Pinch shoulder blades together to open chest. Draw elbow above ribcage in one count until dumbbell touches body, squeezing lat & shoulders blades as hard as possible. Pause, then lower arm for 3 secs. Repeat. 

TIPS:

•Keep hips squared off to ground. Don’t allow body (chest or hips, to twist up on the positive)

•Keep back leg up by contracting glutes

•Splay out toes on supporting foot & soften knee slightly on supporting leg (don’t completely lock out knee)

•Pull belly button into spine & contract thighs & glutes for balance & Cote strength

•Shoulder shouldn’t round forward at start/end position

•If unstable, gently place free hand on stable surface

Single Leg Dumbbell Row

Adjust cable to highest setting & attach rope w/2 grips. Grab end of rope with neutral grip & take 3-4 steps back. Set feet shoulder width apart & hinge forward from waist. Extend arms in front w/ elbows slightly bent. Keep natural curve in lower back, soft knees & feet flat on floor. Squeeze belly button to spine & squeeze legs to keep body still. Pinch shoulder blades together to open chest, shoulders away from ears. This is your start/end position. In one count, squeeze lats down & shoulder blades together until hands reach outer thighs, pulling rope apart at bottom. If shoulders & upper back round forward you’ve gone too far &/or are using too much weight (if the latter, drop weight). Pause, squeezing upper back muscles as hard as possible, then take 3 secs to slowly return to start position. Repeat. 

TIPS:

•Movement only happens at shoulder joint. Never fully extend elbows at bottom of contraction to complete set. This moves work into triceps & out of lats.

Standing Cable Pullover/Straight Arm Cable Pulldown

Laying face down on a bench, position hip crease at end of it. Grab both sides of bench with hands, depress shoulder blades & lock upper body into position so it stays still. Squeeze inner thighs together & contract glutes as you raise feet off floor. Keeping legs straight w/slight bend in knees, raise legs up to glute height in one count and slowly lower to starting position for 3 seconds. Repeat. 

TIPS:

•Only movement happens at hip joint. Legs and upper body stay completely still. 

•Don’t look up or forward or you risk tweaking neck. Keep back of neck long.

Reverse Hyperextension

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Braigen Sorensen

Jenny

Best chest workout so far on Playbook 🔥

Mohammad Ben Essa

Dumbbell Chest Blaster

It was exactly the start I needed. 60 yr old needing to restart a fitness plan and strength I’ve neglected. Though simple in its approach by no means easy once you’ve left yourself unchecked. Right amount of challenge where you can add or reduce the weight to match your abilities.

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