Name: Playbook - Zac Perna - Lower Back
Uploaded: 2022-02-06T01:40:07.285Z
Duration: 60 min
Description: Lower Back

Most intense back workout I’ve had 
I love it. I personally love back workouts and really want my lats to pop out

Jordan

Workout of the week!

Hey everyone, we have a lower-lat focussed workout as our workout of the week this week and it’s one of my favourites. Note that the sets are working sets, so take as many as necessary to warm up properly before these. 

1. Single Arm Cable Row (3 sets)
- 10 reps
- 8 reps
- 8 reps

2. Rack Pulls (3 sets)
- 8 reps
- 6 reps 
- 6 reps 

3. Wide-Grip Lat Pulldown (3 sets)
- 12 reps
- 10 reps
- 10 reps

4. Supported Machine Row (2 sets)
- 10 reps
- 8 reps

5. Low Cable Rope Row (3 sets)
- 15 reps
- 12 reps
- 12 reps

- Grab the handle with a neutral position (palms facing inwards).
- Extend forward to get the full stretch through your lat and allow the shoulder to come forward. 
- As you come back, ensure you keep your hand and elbow low to increase lower lat engagement.
- At the top, keep the elbow low and as tight to the body as possible for the best contraction.

Single Arm Cable Row

- Have feet and hands shoulder width apart.
- Brace the core with a slight bend in the knee.
- Focus on lowering the bar slowly and as close to the legs as possible whilst breaking from the hip. 
- Lower to the top of the knee
- On the way up, focus on not shrugging the bar and keeping the shoulders low.
- Fully extend at the top and push the hips through.

Rack Pulls

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position
- Extra: consider pushing the elbows further forward for a better contraction.

Wide grip lat pulldown

- Grab the handles in a narrow, higher position. 
- Stand out of the seat and use the pad to brace yourself. 
- Let shoulders come forward at the start of the movement for full extension and stretch through the lower lat.
- Focus on pulling through the lower lat and keeping the elbows low and tight to the body.

Supported Machine Row

- Grab the rope with your palms facing the ceiling. Don’t grab them too tightly to limit arm engagement.
- Break from the hip and extend forward for a full stretch through the lower lat. 
- On the way up, keep the hands and elbows low and bring your hips all the way through for a full contraction.

Low Cable Rope Row

Lower Back

Riley

Björn Boði

Chest

Sweet back workout 
My lats are becoming wings lol

Lats are right off the bone 🍖. mad pump 💪🏽

Back (Lats)

Justin Hupp

Brutal but my arms look like canons now so we’ll take it!

Jake

Arms

The first exercise really helped warm up my shoulders. I definitely enjoyed this workout and looking forward to bribing my shoulders as they are my weakest and slowest to grow lol

Dylan Ching

Shoulders

Legs (Quad Focussed)

Best chest workout I had in awhile. I was able to push myself so hard and really bring up the weight on the dumbbells

Lower Back

Community

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