Name: Playbook - Emily Samuel - W1/ D2 (SEXY BACK)
Uploaded: 2024-01-29T20:01:40.350Z
Duration: 35 min
Description: W1/ D2 (SEXY BACK)

- 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

In a half kneeling position, take your cable and complete a lat pull down  (keeping your shoulders down/ away from your ears)

1 Arm Cable pull down (half kneeling)

- 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

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

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Bicep curl into hammer curl

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave

Circuit A

W1/ D2 (SEXY BACK)

It was so great but took me wayyyy longer than 40 mins. 😭🩷

W1/ D2 (SEXY BACK)

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