Name: Playbook - Zone 247 - W3/D2 Back
Uploaded: 2023-11-03T10:51:30.965Z
Duration: 45 min
Description: W3/D2 Back

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Grab the bar the V-Bar
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip V - bar lat pulldown

- Pull to your belly button 
- Squeeze your mid back at the top of the contraction