Name: Playbook - Chrysti Ane - W3/D5 Day 19: Back, shoulders, abs
Uploaded: 2022-05-14T14:33:41.518Z
Duration: 45 min
Description: W3/D5 Day 19: Back, shoulders, abs

This one is one of my favorites :-) I upped the weights for some of the movements so I can't wait to see how I feel tomorrow 🥵😄

Shani

I hate & love the hyperextensions because it's a great movement but they're killer! I couldn't figure out the correct form for the cable crunches so I did some planks instead 🥵 Great workout, thank you!!

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

- Grab the bar with a close overhand 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

Close grip overhand lat pulldown

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W3/D5 Day 19: Back, shoulders, abs

Amazing workout!! I’m definitely going to feel it tomorrow 💪

Natalie

Jaime

W1/D1 Day 1 chest, biceps, abs

Loved it! And lol I thought my triceps were getting stronger until I got to the overhead rope tricep extensions and wow those were brutal 😅 GREAT burn!! 🔥🏋‍♀️💪

Erika Marie

W1/D2 Day 2 shoulders, triceps

I love this so much this is my second time doing this plan

Brystal

Sierra

W1/D3 Day 3: Leg Day baby!

W1/D4 Day 4: Active Recovery, abs, cardio, calves

I'm back from vacation and back to working out! This felt amazing and I know I'm gonna feel it tomorrow!

2nd time around and this is still one of my favorites! 💪🏋‍♀️🔥

Lexi

W1/D5 Day 5: Back, shoulders

W1/D6 Day 6: Glute focused Day

W1/D7 Day 7: Active Rest Day!

Love this one! Simple moves but VERRRRRY effective! 💪🥵

Juliana Barreneche

W2/D1 Day 8 (WEEK 2!) Chest, biceps, cardio

I am 12 weeks post partum and I love doing these workouts. They aren’t too long which works perfect for me. They challenge me in the right way. I always feel the burn the next day! Actually I feel sore for a few days. I love that feeling. Thank you

Loving this program!! I can assure you that it hits every single muscle, my body reminds me of that every time I move 😅😅

W2/D2 Day 9: Cardio, Shoulders, triceps

I made the mistake of doing this outside in 95 degree weather so it was definitely more brutal than usual 😅 I upped my weights this time around and my legs were shaking by the time I finished! It felt great!

Leg day is all the pain!! 😅🥵 loved it!!

W3/D5 Day 19: Back, shoulders, abs

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