Name: Playbook - Uzoma Obilor - W1/D3 Back
Uploaded: 2022-09-01T11:28:57.333Z
Duration: 45 min
Description: W1/D3 Back

- Single Arm DB Rows 5 X 8-12 Reps
- Lying Floor Towel Rows 4 x 8-12 reps
- Lying Floor Back Hyper Extensions 4 x 8-12 reps
- Reverse Snow Angels 4 x 6-12 reps
- Towel Rows 4 x 10-15 reps

-Stand with feet together while holding a dumbbell in one hand with  chair in front of you.
-Hinge at the waist and place your free hand on the chair for support with the other arm hanging.
-Keep your arm at your side and row the dumbbell up to your waist. 
-Lower the dumbbell back to hanging position.
-Repeat

Single arm dumbbell row

-Lay on your stomach with the ends of a towel in your hand extended out in front of you. 
-Raise your legs off the ground slightly as well as your upper body.
-Look forwards at your hands and now all the towel towards your face keeping everything elevated off the ground.
-Return the towel to the extended position. 
-Repeat

Lying floor towel row

-Lay flat on your stomach on the ground.
-Place your arms at your head and then raise your head and shoulders towards the sky activating your lower back muscles .
-Lower yourself back to the starting position releasing the lower back activation. 
-Repeat

Lying floor back extension

-Lay on your stomach with your feet elevated and your arm elevated of the ground in front of you (superman position )
-Rotate your arms to the side bringing your hands to your hips.
-Return the movement to the starting position. 
-Repeat

Reverse snow angels

-Stand on front of a well anchored pole and place a towel around it .
-Grip the ends of the towel in your hands and lean back.
-Pull yourself towards the pole in a rowing motion. 
-Release back to leaning position. 
-Repeat

Towel rows

W1/D3 Back

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

Miss Barbara

W1/D3 Back

More workouts from Uzoma Obilor