Name: Playbook - The Lost Breed - W5/D3 Back
Uploaded: 2022-03-03T15:42:30.419Z
Duration: 45 min
Description: W5/D3 Back

Manuel

Marc

Jarrad

Colby milton

Day 3- Back: 

- Wide Grip Lat Pulldown 3 x 10
- SA Cable Row 3 x 10 each side
- DB Seal Rows 3 x 10 
- Close Grip Lat Pulldown 3 x 10 
- Back Extensions 3 x 10

Abs: 3 rounds: (Rest 60 seconds after each round)
- Hanging Knee Tucks 10
- Sprinter Sit Ups 20 (10 each leg)
- Flutter Kicks 20 (10 each leg)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- From a half kneeling position
- Row the handle back toward your body
- Engaging your back as you row
- Work both sides

Kneeling SA Cable Row

- Lay face down on the bench
- Row the dumbbells up toward the lower part of our ribs
- Lower the dumbbells down forward of your chest during the eccentric portion of the movement

DB Seal Row

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted Back Extensions

3 rounds: (Rest 60 seconds after each round)
- Hanging Knee Tucks 10
- Sprinter Sit Ups 20 (10 each leg)
- Flutter Kicks 20 (10 each leg)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

W5/D3 Back

Dustin

Tanner

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W5/D3 Back

Community

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