Name: Playbook - Uzoma Obilor - W4/D3 Back
Uploaded: 2022-09-01T11:28:57.276Z
Duration: 45 min
Description: W4/D3 Back

- Double Arm DB Rows 5 x 10-15 reps
- Lying Floor Back Hyperextensions 4 x 8-12 reps
- Reverse Snow Angels 4 x 8-10 reps
- Towel Wall Lat Pulldowns 8-12 reps
- Towel Rows 4 x 10-15 reps
- T Bar DB Row 4 x 10-15 reps

-Stand with feet shoulder width apart while holding a dumbbell in each hand. 
-Slightly bend your knees and hinge at the waist until your upper body is just above parallel to the ground. your arms should be hanging towards the ground.
-Row the dumbbells towards the outside of your lower abdominals keeping your elbows at the side of your body.
-Lower weights back to the stating position.
-Repeat

Double arm dumbbell 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 hyperextension

-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 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

-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

-Stand with your feet shoulder width apart while holding a single dumbbell in front of you by its handle with both hands. 
-Slightly bend your knees and hold the dumbbell at arms length in front of you with your upper body just bellow 45 degree angle.
-Row the dumbbell  towards your belly button. 
-Lower the dumbbell back to the starting position.
-Repeat

Dumbbell T bar rows

W4/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?

W4/D3 Back

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