Name: Playbook - Zac Perna - W5/D1- Lower Back
Uploaded: 2022-04-27T22:05:52.897Z
Duration: 60 min
Description: W5/D1- Lower Back

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

W5/D1- Lower Back

Lily

Cody

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

Samuel Hayes

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

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!

W5/D1- Lower Back

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