Name: Playbook - Tia Blackley - Dorito Back PUMP 🔻
Uploaded: 2023-08-21T23:15:29.179Z
Duration: 50 min
Description: Dorito Back PUMP 🔻

- 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

Slow and controlled - you know the drill! 
Be sure to externally rotate on the Pressdown for maximum lat engagement. Work on mind-muscle connection

- wide grip on bar
- walk backwards, hinge forward
- arms extended, press down into pinky’s while rotating elbows externally
- press all the way down to your hips and return up slowly

Lat Pressdown

- lie back on the rollers with rollers under scapula
- wide grip on the bar
- pull down, squeezing rear delts and upper back
- return and pull down

Rear delt Pulldown

Lat Pressdown & Rear Delts

- 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

INCREASE WEIGHT each set 🔥😤

Seated cable row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

MODIFIED: wrap band around the bar and around your knee OR use pull up machine

Chin ups

- kneel
- Pull the cable towards your face with elbows flared outward
- actively pull the handles apart as you row back

Face pulls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- be sure seat is correct height (you should be able to back fly and your hands be shoulder level)
- grab handles, retract shoulders
- press into back fly, return slowly

Back fly

Face pull & pullovers & back fly

Dorito Back PUMP 🔻

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!

Dorito Back PUMP 🔻

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