Name: Playbook - Uzoma Obilor - W2/D3 BACK DAY ⚔️
Uploaded: 2022-12-01T17:28:07.958Z
Duration: 90 min
Description: W2/D3 BACK DAY ⚔️

1.)Rack Pulls (5 X 6-12 reps)
2.)Single Arm DB Rows (5 X 6-10 reps)
3.)Lat Row Machine (5 X 6-10 reps)
4.)Assisted Pull Ups (4 X 8-10 reps)
5.)Close Grip Lat Pulldowns (4 X 6-10 reps)

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Single Arm DB Row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Lat Row Machine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

W2/D3 BACK DAY ⚔️

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