Name: Playbook - Tasha Pavlovich - Back Workout - Hard
Uploaded: 2023-06-11T16:04:02.070Z
Duration: 45 min
Description: Back Workout - Hard

Hailey

This workout will help you build a strong and shapely back! 

Be sure to use an appropriate weight to avoid injury and maintain proper form throughout the whole movement. Don’t use your body to thrust the weight around! 

Focus on being slow and controlled while squeezing your back muscles at the top of each movement before going back to your start position. 

You should feel fatigued by the last rep but if your back is hurting, lower the weight and go for more reps instead. 💪🏻💪🏻

- Hold the bar with your palms facing away from you.

- Engage your lats and pull yourself up bringing your elbows to your ribs.

- Pause at the top engaging your back.

- Lower slowly until you arms are fully extended.

Pull-up

- Grab the bar with your palms facing forward

- Lean back slightly, keeping your chest up 

- Retract scapula and engage the lats

- Bring the bar down to your upper chest engaging your lats throughout the exercise

- Pause and return to the initial position

Lat Pulldown

- Pull the attachment in towards your body

- 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

Seated Cable Row

- Stand with your right side facing the the t-bar. 

- Bend at the waist and slightly at the knees and reach down and grab the bar with your right hand. 

- Pull the bar up to your chest and then lower it back down to the ground. 

- Repeat for the desired amount of repetitions and then switch sides.

Single-Arm T Bar Row

- Position yourself on the back extension machine, and place your feet on the foot platform. The lower leg pad should be just above your ankles. The thigh pad should be just below your pelvis. Your legs should be hip-width apart, with your knees and ankles in a straight line.

- Engage your core. Your spine and pelvis should be in a neutral position. Maintain a neutral head and neck position.

- Hold weight to your chest.

- Start bending forward slowly at the waist as far as you can while keeping your back flat. 

- Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise.

- Slowly raise your torso back to the initial position as you inhale.

Back Workout - Hard

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