Name: Playbook - Taylor Ferringer - BACK I
Uploaded: 2023-03-14T15:32:18.002Z
Duration: 90 min
Description: BACK I

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

LAST SET DROPSET (Drop weight in increments after each failure)

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control

Landmine bent-over row - forward facing

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- While standing, Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Standing Lat pulldown

Lat Pulldown Superset

- Start in a kneeling position facing the rope
- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Kneeling Rope straight arm pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down