Name: Playbook - Uzoma Obilor - W3/D3 Back
Uploaded: 2022-09-01T11:28:57.220Z
Duration: 45 min
Description: W3/D3 Back

Oscar Cruz Calvillo

- Towel Scap Pulldown 4 x 8-12 reps
- Scapula Pushups 3 x 10-12 reps
- Wall Scapula Presses 3 x 10-12 reps
- Towel Wall Lat Pulldowns 4 x 8-12 reps
- Lying Floor Towel Rows 4 x 8-12 reps
- Single Arm DB Rows 5 x 8-12 reps

-Stand facing a wall with the ends of a towel in your hands overhead against the wall.
-Lower hands along the wall and retract your scapula down squeezing then together.
-Raise your hands back up releasing the contraction.
-Repeat

Towel scapula pulldown

-Start in pushup position.
-Raise your upper back and scapula towards the sky stretching your scapula apart.
-Lower your scapula back to the starting position releasing the stretch.
-Repeat

Scapula pushups

-Stand with feet shoulder width apart and place your hands on a wall at chin height. 
-Press your upper back and scapula away from the wall stretching the scapula region.
-Release the arch and return to the starting position. 
-Repeat.

Wall scapula press

-Stand close to and facing a wall with the ends of a towel in your hands extenuated overhead.
-Pull the towel down and apart along the wall as you lower it until your elbows pass beyond the midline of your body. 
-Release and raise the towel back to starting position.
-Repeat.

Towel wall lat pulldown

-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

-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

W3/D3 Back

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

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