Name: Playbook - Zac Perna - W1/D2- Lower Back
Uploaded: 2022-04-27T22:05:52.802Z
Duration: 60 min
Description: W1/D2- Lower Back

Lily

Samuel Hayes

Ragheb

Edwin

Don’t hit lower back much but great pump when I do 💪🏼

Sebastian Bannister

1. Underhand Pulldown Machine (3 Sets)
- 10 reps
- 8 reps
- Failure

2. Single Arm Underhand Machine Row (3 Sets)
- 8 reps
- 6 reps
- Failure

3. Rack Pulls (2 Sets)
- 6 reps
- Failure

4. Close-Grip Pulldown (3 Sets)
- 10 reps
- 8 reps
- 8 reps

5. Cable Rope Pullover (2 Sets)
- Failure
- Failure

- Start with placing your hands where the horizontal part of the handle meets the vertical part with your palms facing you.
- On the way down, focus on keeping your elbows in narrow (close to your body) and forward.
- At the bottom, hold the squeeze for a second and then slowly come back up- keeping the tension on your lower lats. 

Note: experiment with bending back slightly on the way down to accentuate the lower lat activation.

Underhand Pulldown Machine

- Start with placing your hand where the horizontal part meets the vertical part. 
- with a loose grip, pull the handle back & focus on keeping your elbow tight into your body.
- hold the squeeze for second, then slowly lower the weight keeping the tension on the lower lats.
- at the bottom of the movement, emphasise the stretch in your lats and hold it for a second.
- repeat movement and move to other side.

Note: try to move yourself slightly over to the right if you’re rowing with you left hand for better alignment.

Underhand Single Arm Machine 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

- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

Close grip front lat pulldown

- Grip rope with arms extended out in front of your body and hinged at the hips.
- Drive your hips forward and pull the ropes toward your body.
- Return back to starting position.

Rope pullover

W1/D2- Lower Back

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W1/D2- Lower Back

Community

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