all right hi everybody john meadows here and guess who's back the good doctor hey everyone dr sunny is back and speaking of back we're training back yes we are so uh just if you didn't watch the last video sunny is last year's national wellness champion and she is almost six weeks out now yep from her pro debut and that's in pittsburgh right yep it's in pittsburgh and then it's the first time that there'll be wellness at the pittsburgh pro too yes so our goal is to qualify for the olympia we have very high goals um but regardless we're going to put in the work she's been working real hard she's dieting hard okay so we're starting off with a cable row here it's obviously modified we're uh staining up and using a bench to brace against and notice how we have that the angle of the handle set to about ah midway you can play around with the angle you're pulling from this is the angle we like these are really nice because you can reach forward and really uh let your scapula stretch feel everything stretch out real nice and then keep your elbows in really tight if you watch sonny when she's doing these her elbows are tucked in she's drawing her elbow back which is the key to the key to any row that's what i keep saying it's don't pull with your bicep so draw your elbows back flex your lats lock it in there for half a second or a second and squeeze get everything cranking great great light exercise here we're going to kind of pyramid our way up to a tough weight and then we're going to stick with it and we'll probably do about three sets of 10 to start but this is a great way to really isolate your lats get the blood pumping and uh we'll see where we go from here but great way to start your back workout right here all right so we're moving on to the exercise i know you all love thank you for naming this after me the meadow drill great a lot of people think because you have a pronated grip it's just rhomboids it's just lower traps just rear delts and it certainly does work those muscles with that grip but there's also a lot of lat here and all you have to do to understand that is just do it um it's really your lats your rhomboids your rear delts it's everything that's why i love this exercise it's you want to put mass all over your back um you can play around with your stance stand up a little bit stand back a little bit try to keep your wrists straight that's one thing we've been working on this morning with sonny just trying to keep a wrist straight so it's not so much form it allows you to drive your elbow a little better that way but this is a really really tough exercise pretty brutal we're going to do about three sets of 10 here today so again meadows row and by the way you have a really grinder of a set on one side feel free to take your time before you do the other side don't start the second side if you're worn out and you're tired and you can barely breathe feel free to take your time then hit that second side right here and like ideally even right here you should feel tension so again normally we're up boom we stop right there but with a lot of band tension up and further all the way out to here so i think brett and i actually might need a little bit thicker band so that's oh man those are really hard um so yeah the way the way you make it harder is the person spotting you either step back with the band sometimes they step to it or they just hold the band and all you really have to do is just move your grip up the band so there's less less slack in it excellent now i'm going to make it a little bit harder so i'm just working my hand up the van feel the tension now all the way through all the way through down good job right there now come back good look at look at those lats working excellent excellent all the way through all the way through come on all the way through all the way through flex your lats flex your lats there you go good give me three more reps let's work on these come on this is a really important exercise for you all the way through come on use your lats use your lats all the way through come on all the way through all the way through keep going keep going keep going keep going keep going good two more come on let's go two more give me two come on fight all the way through come on come on up all the way through all the way through all the way through all the way through good back last round last right finish strong come on finish strong all the way through pull pull lock in your lats lock those lats in flex him flex him lex him all i do okay good job so one thing you got to do on these two is just make sure you have a little bit of an arc in your lower back if you flatten out too much you'll just feel a lot of abstrain and actually creates a difficult position for your shoulders so just make sure like the way i like to think about is make sure your training partner can put their hand underneath your lower back so you don't need a huge arch but you do need a little bit of an arch to keep those lats flexed and to keep your shoulders healthy real basic sets and reps right here three sets of ten and you're good to go so we're doing three sets here to failure um the bands obviously allow you to up higher into the chin normally most people can't get up that high into a chin up pull up pull up chin ups technically that way but um the band will allow you to keep your body steady and it's going to help you at the top so it's going to give you a little boost at the top and make sure you keep your sternum up your chest up don't cave your chest in and turn into a bicep exercise that's why we're using the band so we can have perfect form that's what the band does perfect form and it allows you to get up higher into the movement so three sets of failure as long as you can get seven eight reps that's cool that's a good solid seven or eight reps there's no rule that says you have to do 15 20 reps so three sets here okay so that's back for today we did the cable row we did the t-bar we did the meadows row we did the dumbbell pullover and the chins what do you think do you have any favorites anything you enjoy particularly today or this was a new exercise for me with this band the chin ups with the band and really perfects your form and really engages the lats so i really enjoyed that one yeah those are um very underrated very underrated exercise i feel like everybody should be doing those so that's it for today's back workout we got a little bit of everything and guess who just created youtube i did so we got to get some videos up now that's the thing you actually have to put videos on it i will so what did you name it what's your it's sunny andrews is the the youtube channel all right so we'll link it she's just getting started she's awesome support her subscribe she's gonna be putting videos out and uh when she once she gets her first introduction video out of who she is send some thoughts what kind of videos do you want to see what do you she's a look she's a doctor she's very intelligent she's a national champion wellness you look at her she knows her stuff so what kind of questions you'll have for let her know and that will help her figure out what videos to make thanks so much john all right see you next time