Name: Playbook - Taylor Mei - Back Attack
Uploaded: 2024-04-01T13:08:27.935Z
Duration: 45 min
Description: Back Attack

Jersey

Alana

A1: Pull-ups 4 x 12

B1: Lat pulldown (wide) 3 x 15
B2: Lat pulldown (underhand) 3 x 15

C1: DB SA row 3 x 12
C2: Cable straight arm pulldowns 3 x 15

D1: Inverted rows 3 x 10
D2: Chin-up negatives 3 x 5

- 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-ups

B1: Lat pulldown (wide) 3 x 15
B2: Lat pulldown (underhand) 3 x 15

- 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 (wide)

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your lats as you pulldown 
- Return with a controlled movement

Lat Pulldown (underhand grip)

Superset 1

C1: DB SA row 3 x 12
C2: Cable straight arm pulldowns 3 x 15

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the rope down to your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Cable Straight Arm Pulldowns

Superset 2

D1: Inverted rows 3 x 10
D2: Chin-up negatives 3 x 5

- Get under an elevated bar with your legs bent and feet on the ground
- Grab the bar with your hands outside body width and hang from the bar
- Pull your chest to the bar performing an inverted row
- Return to the start position

Inverted Row

- Grab the bar with your palms facing you
- Jump up, pulling your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower as slow as possible

Chin-up Negatives

Superset 3

Back Attack

Noice! Did 3 sets of everything apart from monster walks (wondering if three would be old for that) included weights for everything apart from shrimp squats and jumping squats. Tried to do one set of shrimps without help!!

candice

Yolanda

How many rounds are we supposed to do? Is it for time? I did 2 rounds...

Abigail

Lower Body (Quad & Glute)

That was a favourable one for an evening routine.

Rodney Scott Carluccio

Dewangi

Glute Finisher

Tough but not too much. My shoulders are going to feel this. Love the tele shoulder exercise, never seen or tried it - defo the hardest one for me

Brutally good! can’t believe I couldn’t do a modified push-up by the time I hit the last super-set

Jaden Bybee

Upper Body Workout (PUSH)

Augusto

Lower Body (Hamstring & Glute)

This was a struggle!!! I like your regular format though, you go to fast so it was annoying to constantly pause the video but I couldn’t remember all the exercises

Jaimie

Claudia

Shoulder finisher

Merly

Amie

Full Body Blast (Gym Equipment)

Kimsanity

I couldn't decide what to do today and this was a little mix I enjoyed ! It killed me ! Definitely a challenging workout , pushed me to my limits today 🤘💪

Shoulders & Legs

Katie

Body Weight Legs: Intermediate

Not gonna lie, a lot of these moves were a bit hard to nail down. Made the exercise feel less effective at times. But slowly started getting the hang of it and it still was a really solid workout!

Michelle

Angela

This was super amazing.  Loved the workout. Thank you Taylor

Handstand Strength Training

yangBAE

Hillary

Loved this upper body workout and added some tricep dips and kickbacks. I had to do exercises separately instead of one after another bc the machines and equipment aren't next to each other. 😁

Back Attack

Community

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