[Music] all right higher body John Meadows and I'm back with two people who you all tell me you love which doesn't surprise me because I love them too this is the boo such is the booster no I like that so Yvonne is 13 weeks out from Toronto and Brett is 13 weeks out right rather be making his debut and the men's physique now I'm just kidding and two twelves I'm not sure how he's gonna make weight but I might be able to give me some ideas there it involves a sauna anyway so we're gonna train back this is our dome classic weekend we're up early we're fired up we're ready to go it's gonna be a brutal back workout so we're gonna get to work so let's go yeah okay for those of you who haven't done these she's got a pronated grip we're working rhomboids lower traps and rear delts right there drive those elbows up notice her elbows are flared out to the side they're not tucked less lap more rhomboid Interactive right here there you go let's go ten reps good notice how she's stretching good good job oh yeah nice oh yeah look at that BAM come on right here right there squeeze hard sweetheart there we go come on yeah I want six here and then after you do six I want you to stretch for ten seconds and they were gonna go 30 and then just listen to me cuz it's gonna be based on how they're going through the set but here I want six alright so we're getting our work set actually I want you to come up a little bit this way so ya see how she's a little more rounded our brown boys are stretched no but as long as it's comfortable in your chest okay I want to start with six reps drive those elbows up okay actually I want to start with eight four five six seven eight now I want you to stretch let your arms hang I feel all this stretching six five four three two one okay get rid of these okay now I want eight again now don't let these stretch stop about three cores that weight and come right back up now let's just crank tension three come on more four five don't even come down all the way six come on more seven come on more two more nine one more now let us stretched relax open this up ten nine eight seven okay drop them all right now bring these halfway down only come down halfway and didn't Ram your elbows up and squeeze squeeze a little bit Lauren I love it Lorna right there I'm back up BAM I'm trapped contract fine do it again six seven come on eight nine now hold this one up ten nine eight seven six five four three two and done good set good set that's it that's it big squeeze big squeeze three four let's go eight five oh don't worry back to work come on do it higher elbows higher come on four five fins here come on let's go elbows up right there right there come on four five six seven what I'll do is I'll go here and then just roll the 85 [Music] huh huh oh right oh okay here we go guys we're doing a partial dumbbell row at the bottom notice he's straddling the bench and he shipped it over this way so he has room to row he's gonna pull the Dumbo right up his leg and actually almost pushback against his leg with the dumbbell so he can lock in what we're trying to do is we're trying to just smash this area right here all right and we're doing a drop see that right up his leg hold for a second good good good that's it hold and squeeze hold and squeeze good one more okay good all right now do the same thing pull that dumb butt right up your leg squeeze squeeze squeeze come on harder that's it that's it come on come on three more one two and three okay get rid of the dumbbell now I'm going to show you a little trick on this one too I want you to sit back even when you row it like when you get sit back like just lean back put your body weights back and then just hold the dumbbell and squeeze now just kind of sit bend your knees bend your knees I'll just kind of sit back like that there you go see this Yvonne he's sitting back a little and he's holding that really locks it in right here come on four five come on six two more seven last one good job there now lock it in locking it right there squeeze come on squeeze come on squeeze that's it holding squeeze hold squeeze sit that dumbbell right on your leg and kind of push back even sit on your leg and push back and squeeze right here come on three more two more one more okay good drop all right come on back further back further there back here lock it in come on come on come on hold it's two more one one more good good good job okay keep going come on come on lock it in closer to your leg right if your leg pull right up your leg good right there for now don't let it swing out come on keep it back there right there right there two more squeeze more come on up all right good job all right give me a big swing and stretch all right you guys notice we changed our form a little red is reaching and he's stretching now we're coming up about half way we're still not doing full range of motion but we're really getting a nice stretch seven eight nine come on ten keep going keep going keep going three more two more one more let's do another make it 15 make it 15 there you go nice there you go right there give me a little bit of a swing now swing out front good oh this relief there you go come on good come on wide back wide back let all this release why back there we go ah swing give me a swing there you go there you go come on eight keep going come on nine keep going don't stop come on come on you can cheat a little you can cheat a little get a little momentum there you go four more good three more good one more two more actually okay last one all right good job give me 20 reps okay come on come on Fat Boy let's get up there come on come on Go Go come on go that's it Brett all the way to 20 come on all the way to 20 come on all the way to 20 just keep moving till you get to 20 just keep moving Hey keep movin uh okay careful don't crack your stuff okay here we go here we go look at that look at that all the way to 20 you work come on work come on that is perfect perfect perfect perfect keep moving keep moving keep moving come on come on come on okay let me help you out we're yeah let's go come on do it no come on all right now let's get three more now let's work two more come on good one more okay two more to mourn you're done to mourn you're done one more and you're done come on now hold it hold it slow slow slow right here slow slow slow and Don good job good job all right yeah all right so I slowed down to catch my breath a little bit I want to explain what we did so in the road you saw that partial range of motion where we were just kind of pulling up to our hip and pausing and flexing we did one really hard drops out there you saw the drop set somewhere around eight reps per drop and then we did one really hard set where we were reaching out and getting more of a stretch so we only did one settle nose but look how hard we worked on once that's kind of like three sets at one and then we went over here to the banded chins and we did two sets to really be on failure if you notice the range of motion was cut short toward the end but I helped Ivana get a few wraps I'll brad get a few reps so we really if you think about it we went beyond failure on both of those sets to so we're doing not a lot what I will call work sets but art works that's our quality sets one of our hard sets would be the equivalent of multiple nut sword sets so now we're going to move on to our fourth exercise this one is a sneaky one it doesn't look bad at all but it feels really really good so let's move on to that now now I want you to change the formula I want you to pull yourself up so the bars tucked to get out there you go yeah right there now lower yourself with your rhomboids in your traps that's perfect perfect you asked the angle you want oh nice well for what we're doing this is a lot of lower trap a lot of rhomboid get 225 on this one 25 reps there we go there we go come on squeeze what you're doing them sweet squeeze keep working drive those elbows to the floor and squeeze your rhomboids and traps there you go there you go come on all the way to 25 come on all the way to 25 come on you're gonna like come up halfway just come up halfway I want your reps though there we go there we go that's it good that was my inner serrano talking come on no nope nope I want this hitting the bar right here I want the bar getting clear down here so you move your body this way they're right there right there right there I'll just squeeze a bit out of your rhomboids and try squeeze them hard you can drill them drilling drill them come on come on good come on come on come on come on come on hey good job buddy good job what I want you to do is when you pull down I want you to give me a little bit of lateral spinal flexion so when you get to the bottom just a subtle subtle touch like right here and tucking your elbow in your pocket right there there you a little bit of down now there there we go there we go right there there we go drive that elbow down and all the tension right here tension squeeze let's do 15 on this set you guys are watching watch how she's getting a literal little bit of lateral spinal flexion at the end just a little shift a little shift makes a big difference drive that elbow down boom there ya good okay the other side we'll go have your own the next step okay but you should be cranking blood in there though they should be cranking blood anew good right there good yes I won your arm a little bit more out in front this way come down there that's it right there that's it right there now tuck that elbow in your pocket boom right there perfect that's exactly what I want right there perfect excellent excellent drive out elbow all right good okay we want to go up now good Brad good good doing what you yeah that just does it just when you when you do this it just does a lot of supinator your bicep it just makes your biceps work harder yeah so I like them kind of I like where they're gonna be I know that's what I'm saying that's why I like I'm like this I'm not this dirt now there is a time and a place to do that but I'm just doing a subtle like I don't want you to reach all the way around the way we're all right we're done and I didn't die we had an awesome back workout I want you guys to try this and let us know what you think any final words if you do it right you'll puke if you don't then so work hard any final words breath it was a tough one it was one of those workouts where you could probably call it low volume but every set was a quality set we didn't go quite as crazy on our last exercise because we were more focused on tension and things like that but great combination of different exercises I hope you all will give it a shot and I hope you all will follow ivana and Brett and Ivonne follow ivana at ambrette underscore Wilkin he can't even talk he's so dark I would say though if I would have seen this workout in a program I would have maybe thought it might be an easy day right but that was probably one of the most difficult back workouts that I've had in a very long time not in a bag pump that was so I know a lot of times people look at something on paper and a girl that's easy what's all in the execution yes it's all an educational John there you go thanks much guys thanks Yvonne and Bradford joining me we're just getting started we still it's aren't a week and we still have four more workouts to go so don't leave the channel stay tuned and we'll see you next time thanks guys if you like that video I know you're gonna love my app available on the Google Play Store for Android iPhones in the Apple Store there's so much information on here it's amazing training workouts hundreds of workouts nutrition methodology questions chemical enhancement supplementation clam prep and a Q&A button check it out