Name: Playbook - Christina Relke - Gym Back Day - Machines
Uploaded: 2024-03-16T00:08:23.603Z
Duration: 40 min
Description: Gym Back Day - Machines

Equipment needed:
▪️ Lat Pull-down Machine
▪️ Seated Row Machine 
▪️ Cable Machine
▪️ Assisted Pull Up/Dip Machine

Workout - 3 Sets Each
A1. Neutral Grip Lat Pulldown
B1. Seated Row 
C1. Facepulls
D1. Assisted Pull Ups

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Crocodile Breathing

T-Spine Rotation with Rib Grab

Pendulum Swings

Warm Up

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Seated Row

- Pull the cable towards your face with elbows flared outward

Face pulls

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Gym Back Day - Machines

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