Name: Playbook - Emily Samuel - BACK ATTACK (upper pull)
Uploaded: 2023-10-08T00:13:31.878Z
Duration: 37 min
Description: BACK ATTACK (upper pull)

Easy for me to follow along with & always makes me feel stronger & better at the end of the workout !!

Jordan

- Grab the bar with a neutral grip
- 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

Neutral grip lat pulldown

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- 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 cable row

Super set- complete these two exercises back to back

1. Lean on the bench with your chest facing it 
2. Put one knee on it/ keeping hips square 
3. Pull with your elbow to the midline of your back while holding a dumbbell

Single arm incline row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Back attack

- Bend over to 90 degrees focus on rear delts 
-support your head on a bench for more isolation (optional)
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

Walk on a treadmill on an 
INCLINE- 12
TIME- 30 mins 
SPEED- 3.0 or < x

Incline treadmill walk

BACK ATTACK (upper pull)

GLUTES & HAMSTRINGS

The ab finisher is a killer!! Such a good burn though

Selina V

SHOULDERS & TRICEPS

LEGSSSS 🦵🏽 (quad focused)

HOME WORKOUT (dumbbells only)

FULL BODY HIIT

Upper body burn! (Back focused)

Booty BUILDER☠️

SHOULDERS/ ARMS/ ABS

Popcorn is such a cute name for such an evil finisher😈🫨

BACK ATTACK (upper pull)

Community

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