Courtney

Because Wednesday is the best,Nancy! That's why.

Breckyn

Hi we ueiwojxoz spadix
Lx
Do😂🏁🕘🇦🇫🔘🙂😍🙂😙

Lindsay

Why is wednesdee turning into another favorite of the week??

Nancy

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

Seated cable wide grip cable row

- Grip handles with your palms down , arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual reverse cable curls

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Preacher bar preacher curl narrow grip

Wednesdee-
Back n’ biceps

Great day for a comeback after a knee injury!

It looked so easy on paper…but when you push the weight- the simple movements are insane 🥵🥵🥵

It's gonna be a great week I can feel it! 🏋🏼‍♀️ Headed out to chase that cardio! 💓

Mondee-
Legs/core

I'm still sore from Saturday. Today was a true test of dedication. Even still, I, Like Nancy, pushed myself this year. I started tricep dips with just my body weight, dying, today I got 3 sets of 9-10 with a 70 pound dumbbell on my lap!

Coming up on 1 year with the app! My db flat bench has gone from 17.5lb to 45lb since last April 🤯🤯🤯

Tuesdee- 
Chest and triceps

Shoutout to Breckyn- my workout buddy from miles away 😘😘😘 you’re a machine, girl 💪🏼

I don't know if you meant to throw two of the same super sets at us there at the end, but my arms are falling off 🥵.... also looking rad! 💪🏼🤩

Everything I look in the mirror during side lifts, "I like that boulder......that is a niiice boulder."

Feelin like Mt Rushmore with these boulders 💪🏼

Thursdee-
Boulder Shoulders

Sweating like mad today. I got all 3 sets of hipthrust at 195 and single leg at 60 today. Feeling great!

Such a good booty n' core burn! 🔥🙌🏼

Frideee-
hammy n’ glutes n’ Core

Good luck on the race today 🏃‍♂️ don’t let us down, coach!

And that's what I'm talkin' about! Loved this week! 💪🏼🤩

Wednesdee- Back n’ biceps

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