Name: Playbook - Tia Blackley - Back Attack ⚔️
Uploaded: 2023-08-21T23:15:29.206Z
Duration: 50 min
Description: Back Attack ⚔️

Let’s get those lats pumped. Do each exercise slow and controlled, time under tension! Let’s gooo!!!!

Use either a band or assisted pull up machine if you cannot get 10 clean reps! Reps are what’s important here, slow and controlled, contracting the proper muscles

Use either a band or assisted pull up machine

Keep shoulders externally rotated, core tight, squeeze to pull up - bringing your elbows towards your sides, come down as slow as possible

Banded Pull up

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

- you should be able to keep your shoulders down, contracting your LOWER TRAP between your shoulder blades

Seated bent over dumbbell Y raises

Pull Ups + Y Raises

Lat attack!!! We’re gonna hit the lats from multiple angles here, focus on time under tension and keeping that tension in your lats!

- form is the same as previous 
- focus here is SLOW, eccentric on the way up
- control the weight, don’t let it control you
- keep your shoulders externally rotated and bring those elbows toward your side and forward

Reduce reps, INCREASE WEIGHT

Eccentric lat pulldown

- Start with a lower weight than you’d think, control the weight and engage in the correct areas
- Pull into the PINKY side of your hand, keeping that external shoulder rotation and pulling that elbow toward your side
- lats should be on FIYAAAA

Single Arm lat pressdown

Lat Pull down + Push downs

- Set up Landmine with a light, controllable weight for the first set
- You can use a wide grip pulldown attachment under the bar as your grip
- I like to go into an RDL form to protect my low back, then stand and adjust my feet
- You should be rowing the weight right to your low chest/sternum
- add weight each set, still able to get 10 reps

Landmine wide Row

- start arms extended out in front of you
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Back fly

- Pull towards your face letting your elbows flare out & up
- Pause and return to the initial position

Seated face pull

Face pull + back fly

Back Attack ⚔️

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Back Attack ⚔️

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