Name: Playbook - Tia Blackley - Back and Bi’s baby
Uploaded: 2023-08-21T23:15:29.155Z
Duration: 50 min
Description: Back and Bi’s baby

SLOW and CONTROLLED!! No jerky pull downs! Lol Keep the tension in the muscles being worked and up the weights to a challenging level!

We’re going for slow, controlled reps here to activate the lats. Start at a weight that is challenging to complete 15 reps.
1. Hands neutral and narrow
2. Brace core, tuck hips forward
3. Pull into your pinky’s (lat activation)
4. Eccentric: Down quick, up slowly
5. Be sure to fully retract shoulder blades

Neutral Grip Lat Pulldown

- grab rope with neutral grip
- back away, and hinge forward at the hips
- retract shoulders, press the rope down towards your hips
- KEEP CORE ENGAGED
- keep arms locked or slight bend

Rope lat pressdown

Lat Pull & Lat Press

- With a close grip 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 close grip cable row

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Bring your dumbbells to curl over to the cable machine and lets GOO!

1. Whichever arm you’re rowing, that knee is DOWN
2. Retract shoulder blade, pull down 
3. Keep palm facing you to engage lats
4. Crunch slightly to that side for extra engagement!

Up the weight each rep, you know the drill ;p

Kneeling Single Arm Lat Pull

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

10 CHALLENGING reps - go heavy

Dumbbell bicep curls

Single arm Lats & Curls

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 and Bi’s baby

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