Name: Playbook - Hails . - W1/D4 Back & Shoulders
Uploaded: 2024-01-02T00:30:45.625Z
Duration: 60 min
Description: W1/D4 Back & Shoulders

Melanie

Shoulders are on 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

Moving up on this weight 💪🏾 I need to be more disciplined on my diet

Christina

This right here!!! Yea this it fa sho!!! I feel amazing! 😆

Kalyn

I’m down 13lbs so far sooooo good!!!!!!!!!!!!!!! 🔥🔥🔥🔥💪🏾💪🏾💪🏾

Steeleiooo

3x 15 Wide grip lat pull down
3x 15 Underhand grip lat pull down

3x20 DB renegade rows
3x12 DB front raises
3x 0:60 DB burpees + press

Cardio

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

Super Set

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Complete 20 reps total
For a modified version, you may be on your knees instead of your toes.

Dumbbell renegade rows

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to a plank, jump feet back to hands , stand up and press dumbbells to the sky

Dumbbell burpees + press

Tri Set

-Try not to use hands
-Level 3-7
Do what is a good “walk” for you

Stairmaster walk- no hands

Cardio

W1/D4 Back & Shoulders

April

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

Gabby

W1/D1 Hamstrings & Glutes

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

W1/D2 Biceps & Triceps

Nicole

Legs are definitely going to leave feeling toned

W1/D3 Quads & Glutes

Calves where screaming on the incline walk !!

W2/D1 Hamstrings & Glutes

Roxie

Keosha

Marianne

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

Kayla

W2/D4 Quads & Glutes

Marissa

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

W1/D4 Back & Shoulders

Community

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