{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":0.0,"endTime":4.2,"body":"Today I'm gonna show"},{"speaker":"Unknown","startTime":0.0,"endTime":4.2,"body":"you the 10 best resistance band"},{"speaker":"Unknown","startTime":4.23,"endTime":9.12,"body":"back exercises to gain strength"},{"speaker":"Unknown","startTime":4.23,"endTime":9.12,"body":"and prevent injury."},{"speaker":"Unknown","startTime":15.21,"endTime":18.93,"body":"All right, are you guys ready to"},{"speaker":"Unknown","startTime":15.21,"endTime":18.93,"body":"bring cash revenues for 17 plus"},{"speaker":"Unknown","startTime":18.93,"endTime":21.69,"body":"years super excited to show you"},{"speaker":"Unknown","startTime":18.93,"endTime":21.69,"body":"this, we're gonna go ahead and"},{"speaker":"Unknown","startTime":21.69,"endTime":27.24,"body":"get started. So, we're gonna"},{"speaker":"Unknown","startTime":21.69,"endTime":27.24,"body":"start off with a wide grip, lat"},{"speaker":"Unknown","startTime":27.24,"endTime":31.65,"body":"pulldown. How in the world, I'm"},{"speaker":"Unknown","startTime":27.24,"endTime":31.65,"body":"not hooking anything above me."},{"speaker":"Unknown","startTime":31.89,"endTime":34.44,"body":"So what do you think I gotta do,"},{"speaker":"Unknown","startTime":31.89,"endTime":34.44,"body":"I'm gonna have some down low"},{"speaker":"Unknown","startTime":34.44,"endTime":39.9,"body":"here. I'm gonna use this lower"},{"speaker":"Unknown","startTime":34.44,"endTime":39.9,"body":"one, no. gonna hook it right"},{"speaker":"Unknown","startTime":39.9,"endTime":45.48,"body":"around here, just like this."},{"speaker":"Unknown","startTime":39.9,"endTime":45.48,"body":"Pulling it through. All right,"},{"speaker":"Unknown","startTime":46.5,"endTime":49.05,"body":"we're gonna do a lat pull it"},{"speaker":"Unknown","startTime":46.5,"endTime":49.05,"body":"out. So I'm gonna lay on my"},{"speaker":"Unknown","startTime":49.05,"endTime":54.96,"body":"stomach, just kneel down, we're"},{"speaker":"Unknown","startTime":49.05,"endTime":54.96,"body":"gonna back up a lat pulldown,"},{"speaker":"Unknown","startTime":55.23,"endTime":59.85,"body":"you shouldn't lay down flat."},{"speaker":"Unknown","startTime":55.23,"endTime":59.85,"body":"Want to go wide grip, lat"},{"speaker":"Unknown","startTime":59.85,"endTime":63.9,"body":"pulldown lats are outside here"},{"speaker":"Unknown","startTime":59.85,"endTime":63.9,"body":"occasional in the weather at"},{"speaker":"Unknown","startTime":63.96,"endTime":67.74,"body":"underneath your armpits, and"},{"speaker":"Unknown","startTime":63.96,"endTime":67.74,"body":"they hooked down low right into"},{"speaker":"Unknown","startTime":67.74,"endTime":78.54,"body":"about here. So you're gonna come"},{"speaker":"Unknown","startTime":67.74,"endTime":78.54,"body":"out wide, pulling it down just"},{"speaker":"Unknown","startTime":78.54,"endTime":82.11,"body":"like you would with a lat"},{"speaker":"Unknown","startTime":78.54,"endTime":82.11,"body":"pulldown bar. Obviously, you"},{"speaker":"Unknown","startTime":82.11,"endTime":86.25,"body":"don't have the mobility with a"},{"speaker":"Unknown","startTime":82.11,"endTime":86.25,"body":"bar. Because you can't come up"},{"speaker":"Unknown","startTime":86.25,"endTime":88.38,"body":"and together like this, but this"},{"speaker":"Unknown","startTime":86.25,"endTime":88.38,"body":"is actually a beautiful"},{"speaker":"Unknown","startTime":88.38,"endTime":96.69,"body":"exercise. Just getting a good"},{"speaker":"Unknown","startTime":88.38,"endTime":96.69,"body":"pop into that lat. All right,"},{"speaker":"Unknown","startTime":97.47,"endTime":100.68,"body":"since I'm down here in this"},{"speaker":"Unknown","startTime":97.47,"endTime":100.68,"body":"position, drum roll number two,"},{"speaker":"Unknown","startTime":101.19,"endTime":107.88,"body":"we got a single arm lat pulldown"},{"speaker":"Unknown","startTime":101.19,"endTime":107.88,"body":"or a single arm pulled out. Same"},{"speaker":"Unknown","startTime":107.88,"endTime":112.44,"body":"thing just like this same motion"},{"speaker":"Unknown","startTime":107.88,"endTime":112.44,"body":"you would do with the lat"},{"speaker":"Unknown","startTime":112.44,"endTime":114.54,"body":"pulldown see him coming out with"},{"speaker":"Unknown","startTime":112.44,"endTime":114.54,"body":"that"},{"speaker":"Unknown","startTime":117.72,"endTime":118.65,"body":"and down"},{"speaker":"Unknown","startTime":121.59,"endTime":127.98,"body":"and you can see that you're"},{"speaker":"Unknown","startTime":121.59,"endTime":127.98,"body":"working on these exercises. So"},{"speaker":"Unknown","startTime":127.98,"endTime":134.7,"body":"single arm lat pulldown."},{"speaker":"Unknown","startTime":127.98,"endTime":134.7,"body":"Exercise number three, we're"},{"speaker":"Unknown","startTime":134.7,"endTime":139.11,"body":"going to be doing an underhand"},{"speaker":"Unknown","startTime":134.7,"endTime":139.11,"body":"grip or reverse grip pulled out."},{"speaker":"Unknown","startTime":140.67,"endTime":146.22,"body":"arching body up, pulled down"},{"speaker":"Unknown","startTime":140.67,"endTime":146.22,"body":"underneath, even pulled out all"},{"speaker":"Unknown","startTime":146.22,"endTime":150.66,"body":"the way to your chest, below"},{"speaker":"Unknown","startTime":146.22,"endTime":150.66,"body":"your chin, keeping your head"},{"speaker":"Unknown","startTime":150.66,"endTime":153.66,"body":"your palms are facing up. So"},{"speaker":"Unknown","startTime":150.66,"endTime":153.66,"body":"that's what makes it a reverse"},{"speaker":"Unknown","startTime":153.66,"endTime":164.28,"body":"grip or underhand grip pulled"},{"speaker":"Unknown","startTime":153.66,"endTime":164.28,"body":"out just like so. Driving it in."},{"speaker":"Unknown","startTime":165.24,"endTime":169.62,"body":"Alright, the next exercise is"},{"speaker":"Unknown","startTime":165.24,"endTime":169.62,"body":"going to be a chest pullover."},{"speaker":"Unknown","startTime":170.1,"endTime":174.39,"body":"This is called a chest pullover."},{"speaker":"Unknown","startTime":170.1,"endTime":174.39,"body":"That's how Google launched it."},{"speaker":"Unknown","startTime":174.9,"endTime":178.08,"body":"Actually, when you go in with a"},{"speaker":"Unknown","startTime":174.9,"endTime":178.08,"body":"wider grip, you're working your"},{"speaker":"Unknown","startTime":178.56,"endTime":182.16,"body":"serrated serratus muscle which"},{"speaker":"Unknown","startTime":178.56,"endTime":182.16,"body":"is right there underneath your"},{"speaker":"Unknown","startTime":182.16,"endTime":192.63,"body":"armpit. So you're just coming up"},{"speaker":"Unknown","startTime":182.16,"endTime":192.63,"body":"and pulling over. So wide grip,"},{"speaker":"Unknown","startTime":193.2,"endTime":203.79,"body":"pulling up pulling over just"},{"speaker":"Unknown","startTime":193.2,"endTime":203.79,"body":"like so. All right. Next"},{"speaker":"Unknown","startTime":203.79,"endTime":209.19,"body":"exercise, we're gonna go into"},{"speaker":"Unknown","startTime":203.79,"endTime":209.19,"body":"the band and good mornings. So"},{"speaker":"Unknown","startTime":210.12,"endTime":213.84,"body":"it's almost like a stiff legged"},{"speaker":"Unknown","startTime":210.12,"endTime":213.84,"body":"deadlift. Holding it here,"},{"speaker":"Unknown","startTime":214.26,"endTime":219.84,"body":"leaning over pushing your butt"},{"speaker":"Unknown","startTime":214.26,"endTime":219.84,"body":"back. This is a great one to"},{"speaker":"Unknown","startTime":219.84,"endTime":223.26,"body":"help prevent injury a lot people"},{"speaker":"Unknown","startTime":219.84,"endTime":223.26,"body":"have lower back issues you want"},{"speaker":"Unknown","startTime":223.26,"endTime":228.81,"body":"to strengthen that muscle up."},{"speaker":"Unknown","startTime":223.26,"endTime":228.81,"body":"Cooling up. Keeping your upper"},{"speaker":"Unknown","startTime":228.81,"endTime":232.5,"body":"body nice and tight and"},{"speaker":"Unknown","startTime":228.81,"endTime":232.5,"body":"straight. Working right along"},{"speaker":"Unknown","startTime":232.5,"endTime":235.47,"body":"your erector spinae all the way"},{"speaker":"Unknown","startTime":232.5,"endTime":235.47,"body":"up, center your back right along"},{"speaker":"Unknown","startTime":235.47,"endTime":242.73,"body":"the spine. shoulder blades back."},{"speaker":"Unknown","startTime":235.47,"endTime":242.73,"body":"Another way to do it is to just"},{"speaker":"Unknown","startTime":242.73,"endTime":248.01,"body":"put your thumbs criss cross"},{"speaker":"Unknown","startTime":242.73,"endTime":248.01,"body":"isn't thrown at you coming down"},{"speaker":"Unknown","startTime":248.01,"endTime":250.29,"body":"and out and straight up"},{"speaker":"Unknown","startTime":257.22,"endTime":262.38,"body":"beer ban and good morning. So"},{"speaker":"Unknown","startTime":257.22,"endTime":262.38,"body":"now we're gonna go into a back"},{"speaker":"Unknown","startTime":262.41,"endTime":271.65,"body":"row. So back row straight these"},{"speaker":"Unknown","startTime":262.41,"endTime":271.65,"body":"back out several different hand"},{"speaker":"Unknown","startTime":271.65,"endTime":274.32,"body":"positions for this. So you just"},{"speaker":"Unknown","startTime":271.65,"endTime":274.32,"body":"want to make sure that your"},{"speaker":"Unknown","startTime":274.32,"endTime":279.09,"body":"chest is angled towards whatever"},{"speaker":"Unknown","startTime":274.32,"endTime":279.09,"body":"you have hooked in. So since I'm"},{"speaker":"Unknown","startTime":279.09,"endTime":282.51,"body":"hooked in low, I'm going to"},{"speaker":"Unknown","startTime":279.09,"endTime":282.51,"body":"hinge forward aiming myself"},{"speaker":"Unknown","startTime":282.51,"endTime":288.12,"body":"forward towards that point. If"},{"speaker":"Unknown","startTime":282.51,"endTime":288.12,"body":"you have lower back issues and"},{"speaker":"Unknown","startTime":288.12,"endTime":291.81,"body":"pick it up so that way, it's"},{"speaker":"Unknown","startTime":288.12,"endTime":291.81,"body":"straight on with you. And that"},{"speaker":"Unknown","startTime":291.81,"endTime":295.02,"body":"way you're not bent over putting"},{"speaker":"Unknown","startTime":291.81,"endTime":295.02,"body":"any extra pressure on your lower"},{"speaker":"Unknown","startTime":295.02,"endTime":300.72,"body":"back. So your hands here and"},{"speaker":"Unknown","startTime":295.02,"endTime":300.72,"body":"it's driving your elbows"},{"speaker":"Unknown","startTime":300.72,"endTime":305.31,"body":"straight back. Right, so you"},{"speaker":"Unknown","startTime":300.72,"endTime":305.31,"body":"don't want to be doing is moving"},{"speaker":"Unknown","startTime":305.31,"endTime":308.61,"body":"your head around, going to be"},{"speaker":"Unknown","startTime":305.31,"endTime":308.61,"body":"squeezing the middle of your"},{"speaker":"Unknown","startTime":308.61,"endTime":309.06,"body":"back."},{"speaker":"Unknown","startTime":310.349,"endTime":314.519,"body":"Another way to do it as an"},{"speaker":"Unknown","startTime":310.349,"endTime":314.519,"body":"overhand grip, when you're just"},{"speaker":"Unknown","startTime":314.519,"endTime":324.089,"body":"squeezing back also this would"},{"speaker":"Unknown","startTime":314.519,"endTime":324.089,"body":"be your back row. Just like"},{"speaker":"Unknown","startTime":324.089,"endTime":329.639,"body":"that. Now we've got the"},{"speaker":"Unknown","startTime":324.089,"endTime":329.639,"body":"background. Now we didn't go to"},{"speaker":"Unknown","startTime":329.639,"endTime":336.239,"body":"the Single Arm Row, or One Arm"},{"speaker":"Unknown","startTime":329.639,"endTime":336.239,"body":"Row, two ways. Same thing, hold"},{"speaker":"Unknown","startTime":336.239,"endTime":339.869,"body":"this off to the side, keeping"},{"speaker":"Unknown","startTime":336.239,"endTime":339.869,"body":"yourself nice and straight, is"},{"speaker":"Unknown","startTime":339.869,"endTime":341.669,"body":"driving that elbow back."},{"speaker":"Unknown","startTime":343.05,"endTime":347.7,"body":"Same thing squeezing your, your"},{"speaker":"Unknown","startTime":343.05,"endTime":347.7,"body":"rhomboids the middle of your"},{"speaker":"Unknown","startTime":347.7,"endTime":354.75,"body":"back. And if your bands too"},{"speaker":"Unknown","startTime":347.7,"endTime":354.75,"body":"tight, it's too hard for you to"},{"speaker":"Unknown","startTime":354.75,"endTime":360.54,"body":"do. You're just gonna pass that"},{"speaker":"Unknown","startTime":354.75,"endTime":360.54,"body":"handle through and cinch that"},{"speaker":"Unknown","startTime":360.54,"endTime":364.44,"body":"down on the fence. And you won't"},{"speaker":"Unknown","startTime":360.54,"endTime":364.44,"body":"be able to do a Single Arm Row."},{"speaker":"Unknown","startTime":364.71,"endTime":369.03,"body":"Same thing. So this gives you so"},{"speaker":"Unknown","startTime":364.71,"endTime":369.03,"body":"it was too difficult before."},{"speaker":"Unknown","startTime":370.89,"endTime":374.43,"body":"This will give you the ability"},{"speaker":"Unknown","startTime":370.89,"endTime":374.43,"body":"to do it. So next would be a"},{"speaker":"Unknown","startTime":374.43,"endTime":380.94,"body":"face pool. So, face pool, you"},{"speaker":"Unknown","startTime":374.43,"endTime":380.94,"body":"want the biggest thing with the"},{"speaker":"Unknown","startTime":380.94,"endTime":385.95,"body":"face pool is you're pulling"},{"speaker":"Unknown","startTime":380.94,"endTime":385.95,"body":"straight up. But you're gonna go"},{"speaker":"Unknown","startTime":385.95,"endTime":390.03,"body":"ahead and make sure your elbows"},{"speaker":"Unknown","startTime":385.95,"endTime":390.03,"body":"are going straight out to the"},{"speaker":"Unknown","startTime":390.03,"endTime":394.02,"body":"side. And you're pulling your"},{"speaker":"Unknown","startTime":390.03,"endTime":394.02,"body":"hand, right like besides your"},{"speaker":"Unknown","startTime":394.02,"endTime":401.34,"body":"ears. Okay, so you're here,"},{"speaker":"Unknown","startTime":394.02,"endTime":401.34,"body":"straight out. So he ran straight"},{"speaker":"Unknown","startTime":401.34,"endTime":408.15,"body":"up, pulling it towards your"},{"speaker":"Unknown","startTime":401.34,"endTime":408.15,"body":"face, driving those elbows out."},{"speaker":"Unknown","startTime":410.43,"endTime":417.18,"body":"Just like so. All right. So"},{"speaker":"Unknown","startTime":410.43,"endTime":417.18,"body":"let's your face poll. So let's"},{"speaker":"Unknown","startTime":417.18,"endTime":420.93,"body":"see, let's get a little recap."},{"speaker":"Unknown","startTime":417.18,"endTime":420.93,"body":"We got our wide grip, lat pull"},{"speaker":"Unknown","startTime":420.93,"endTime":428.16,"body":"downs or single arm, lat pull"},{"speaker":"Unknown","startTime":420.93,"endTime":428.16,"body":"downs, I'm stuck a reverse grip"},{"speaker":"Unknown","startTime":428.19,"endTime":435.12,"body":"or underhand grip pull downs. We"},{"speaker":"Unknown","startTime":428.19,"endTime":435.12,"body":"had our chess pullovers, we have"},{"speaker":"Unknown","startTime":435.12,"endTime":442.56,"body":"had our Single Arm Row, our back"},{"speaker":"Unknown","startTime":435.12,"endTime":442.56,"body":"row, our face poles, we're"},{"speaker":"Unknown","startTime":442.56,"endTime":446.19,"body":"getting down to the nitty gritty"},{"speaker":"Unknown","startTime":442.56,"endTime":446.19,"body":"now. So we have our W's I"},{"speaker":"Unknown","startTime":446.19,"endTime":449.55,"body":"couldn't hit this higher and"},{"speaker":"Unknown","startTime":446.19,"endTime":449.55,"body":"stood up. But this is a little"},{"speaker":"Unknown","startTime":449.55,"endTime":452.37,"body":"bit too high for this. So I'm"},{"speaker":"Unknown","startTime":449.55,"endTime":452.37,"body":"gonna go back down to my knee."},{"speaker":"Unknown","startTime":453.93,"endTime":458.52,"body":"So we have W's. So these are"},{"speaker":"Unknown","startTime":453.93,"endTime":458.52,"body":"mostly known, you see these on"},{"speaker":"Unknown","startTime":458.52,"endTime":462.27,"body":"TRX straps, a lot of suspension"},{"speaker":"Unknown","startTime":458.52,"endTime":462.27,"body":"trainers, were doing them with"},{"speaker":"Unknown","startTime":462.27,"endTime":468.3,"body":"the bands today. So doubling is,"},{"speaker":"Unknown","startTime":462.27,"endTime":468.3,"body":"is like this. So you're going"},{"speaker":"Unknown","startTime":468.3,"endTime":473.55,"body":"down with your hands, keeping"},{"speaker":"Unknown","startTime":468.3,"endTime":473.55,"body":"that same fixed motion, and"},{"speaker":"Unknown","startTime":473.55,"endTime":480.21,"body":"straight up. So this is if you"},{"speaker":"Unknown","startTime":473.55,"endTime":480.21,"body":"look this up and it's called a"},{"speaker":"Unknown","startTime":480.21,"endTime":485.28,"body":"shoulder press, W so this is"},{"speaker":"Unknown","startTime":480.21,"endTime":485.28,"body":"making a W it's working you're"},{"speaker":"Unknown","startTime":485.28,"endTime":489.84,"body":"back, working your posture,"},{"speaker":"Unknown","startTime":485.28,"endTime":489.84,"body":"working your rotator rotator"},{"speaker":"Unknown","startTime":489.84,"endTime":497.73,"body":"cuff, well here, so W's nice"},{"speaker":"Unknown","startTime":489.84,"endTime":497.73,"body":"difficult exercise, great way to"},{"speaker":"Unknown","startTime":497.73,"endTime":501.63,"body":"get those shoulders loosened up"},{"speaker":"Unknown","startTime":497.73,"endTime":501.63,"body":"warmed up, also your back, also"},{"speaker":"Unknown","startTime":501.63,"endTime":507.06,"body":"warmed up. And then also the"},{"speaker":"Unknown","startTime":501.63,"endTime":507.06,"body":"dome. The why they're nice and"},{"speaker":"Unknown","startTime":507.06,"endTime":513.15,"body":"tall. Going straight up with it."},{"speaker":"Unknown","startTime":507.06,"endTime":513.15,"body":"This works the straps really"},{"speaker":"Unknown","startTime":513.15,"endTime":517.56,"body":"well ties in that little V"},{"speaker":"Unknown","startTime":513.15,"endTime":517.56,"body":"shaped thing at the bass here in"},{"speaker":"Unknown","startTime":517.56,"endTime":519.21,"body":"the trap talks to the traps"},{"speaker":"Unknown","startTime":531.09,"endTime":531.69,"body":"all right."},{"speaker":"Unknown","startTime":533.19,"endTime":537.39,"body":"Well, hopefully you guys got"},{"speaker":"Unknown","startTime":533.19,"endTime":537.39,"body":"some great nuggets then went"},{"speaker":"Unknown","startTime":537.39,"endTime":542.61,"body":"through the 10 best resistance"},{"speaker":"Unknown","startTime":537.39,"endTime":542.61,"body":"band back exercises for gaining"},{"speaker":"Unknown","startTime":542.61,"endTime":546.99,"body":"strength. So creating strength"},{"speaker":"Unknown","startTime":542.61,"endTime":546.99,"body":"and then also preventing injury,"},{"speaker":"Unknown","startTime":547.23,"endTime":550.08,"body":"which is what we really want to"},{"speaker":"Unknown","startTime":547.23,"endTime":550.08,"body":"do out there. All right, so"},{"speaker":"Unknown","startTime":550.08,"endTime":553.71,"body":"hopefully this helps out a lot."},{"speaker":"Unknown","startTime":550.08,"endTime":553.71,"body":"My name is Brian Kasmer been"},{"speaker":"Unknown","startTime":553.71,"endTime":556.74,"body":"doing this for quite some time"},{"speaker":"Unknown","startTime":553.71,"endTime":556.74,"body":"now. I love teaching love"},{"speaker":"Unknown","startTime":556.74,"endTime":560.31,"body":"helping people. And hopefully"},{"speaker":"Unknown","startTime":556.74,"endTime":560.31,"body":"you guys got some great nuggets"},{"speaker":"Unknown","startTime":560.31,"endTime":563.88,"body":"out of it. Definitely thumbs up"},{"speaker":"Unknown","startTime":560.31,"endTime":563.88,"body":"the video, share it, do all what"},{"speaker":"Unknown","startTime":563.88,"endTime":567.24,"body":"you gotta do. And subscribe so"},{"speaker":"Unknown","startTime":563.88,"endTime":567.24,"body":"that way you get my latest and"},{"speaker":"Unknown","startTime":567.24,"endTime":569.61,"body":"greatest stuff as it comes out."},{"speaker":"Unknown","startTime":567.24,"endTime":569.61,"body":"Alright, see you next video."}]}