Name: Playbook - Tristan King - Wicked Back
Uploaded: 2021-04-26T06:33:43.699Z
Duration: 70 min
Description: Wicked Back

Another killer workout for the books keep it up with the motivation #sendit

Jennifer Curtis

Get ready for a good one!  This one broke me off pretty good!  I started out by just getting a solid pump to really bring the blood to those back muscles.  Nutrients flow through the blood.  Get ready and SEND IT

This will get your pump going quick!  Remember this is what we are going for!  You will take approx 5 -10 seconds to come back down to the starting position.  If you can’t do the required reps just complete AMRAP

Pull-Ups Negatives

Utilize the bar seen in my video or something close to.  We are doing pause reps to increase blood flow.  Less weight more squeeze. Hold for 5 seconds each rep

Close Grip Underhand Cable Rows

This workout is going to focus on upper back.  This is also a very good workout to help increase pull-ups as it hits the muscle targeted for pull-ups.  Notice how I do the upward motion you will also hit the rear delts with this exercise.

Overhand Cable Row Upward Motion

This will focus on the lower lats.  Notice with my form I am bringing the weights outward and doing a lower row.  I love this workout because it doesn’t take much weight and hits the lats solid.

Dumbbell Rows on Incline (SUPERSET WITH NEXT WORKOUT)

Back and Bi’s go together.  So we will implement bi’s into our workout today.  You will already be slayed as you will super set this with previous exercise so don’t go to heavy.

Standard Dumbbell Curls.

Now we are going to strengthen our lower back.  This also hits glutes and hamstrings.  These cannot be forgotten as without compound movements like this we will end up like lower back pain (mistake I used to make)

RDL’s

This is a good finisher for lower back.  If you can utilize a little weight do so, otherwise just stick to just body weight.  Do not hyper extend you back with this exercise just come to a 90 degree then back down as I do.

Lower Back Extentions

Wicked Back

Still hitting it hard coach! My daughter RosaLynn helped me today.  We got creative with the weights we have to mimic the machines you are using.  She is as awesome as you guys are. She is a powerlifter (17 yrs old )
deadlifts 375
benches 305 
squats 350
She is who keeps me doing  things correctly so I don't hurt myself.  You both are great motivators!  Have a fantastic day!

Julaina

3D SHOULDERS

Was hard for me the last two exercises but I did one way or another I got it.

Janet Alexander

Can't do the push ups more than 10 at a time and really not well. But I'm trying. Chin ups are are no go to. 😁🤣

Full Body

Moderate level for me . Not hard no plain. I was able to keep in my on peace and I break up the sweat and definitely burning up.

Feeling the burn for sure.
Is it weird that I'm starting to like it!?
I try to get creative with what I have available. I may not have the same machines available.  However I work the same muscles regardless. 
No does not exist in my vocabulary these days! 
Have a fantastic day coach! 
Julaina

Aishling Meere

Leg Day

Tried the few I could do!!enjoyed it..😊

Good workout I’m feeling it in my arms 😅

Zyaire Mclucas

Some Back and a Touch of Chest

Definitely a lot of burning and excitement..😊 great mid afternoon workout

Oh snap this one got my heart pumping. I can't recreate the leg press and calf press machine so I used 35 pounds of weights and walked up 7 steps for 10 rounds Also used the same weights to do the calf raises along the bottom step. 
Today's workout was an emotions release one. My step dad passed away today. (Victim of covid.😥) 
 Dealing with my kids broken hearts and not being able to be with them.  To comfort them has been the hardest part of it all. So I put my emotions into todays workout. I am about to do an hour of cardio next.  
I hope your day is a good one and you get a chance to relax a little sometime through the day. 
Julaina

It was a good workout didn’t get to do everything due to not having a leg press machine but I did do other workouts to work the same parts

Wicked Back

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