Name: Playbook - Zone 247 - Back
Uploaded: 2023-11-13T21:38:09.057Z
Duration: 45 min
Description: Back

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

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

Seated face pull

Back

Taylor

First day and feeling it for sure!! I love that there is video that goes with the certain exercise!!

Haylie

Fitwi

Legs

What a m workout!!! Trying to catch my breath after that! Never knew my back would ever feel like that after a back workout! Tony’s workout are always just fire 🔥🔥🔥

Back

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