Name: Playbook - Tia Blackley - Day 9 - Back day BABYYY
Uploaded: 2023-09-25T00:55:20.188Z
Duration: 50 min
Description: Day 9 - Back day BABYYY

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

- straight bar, EZ bar, or dumbbells
- bicep curl, then press overhead at the top of the curl

Curl + Press

Single Arm Lats & curls

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

Do 10 regular curls, then 10 hammer curls immediately following! Challenge yourself on the rows, up the weight but try to get a minimum of 10 reps!

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

Dumbbell bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

1. Support yourself using your opposite arm
2. Row dumbbell to your hip while retracting your shoulder back
3. Twist slightly back to engage Lat Extra

Go up in weight each set!!

Dumbbell single arm row

DB Curls & Rows

Day 9 - Back day BABYYY

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 9 - Back day BABYYY

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