Name: Playbook - Hails . - W2/D3 Back & Shoulders
Uploaded: 2024-01-02T00:30:45.637Z
Duration: 60 min
Description: W2/D3 Back & Shoulders

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

Shadaé

Gabby

Christina

I’m getting better at the stair master! I used to hate it but now I actually enjoy it

Melanie

Had to take a cold shower after that one🥵! 💪🏾

Jordyn

I’m dead 😩😩🤍 but I made the entire 10 mins on the stair master 🙏🏽

Leah

3x15 Seated Cable row
3x 0:45 KB Upright row

3x8 TRX "IYT" raise
3x15 TRX Table top row
3x 0:45 TRX jump squats

Cardio

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the kettlebell in front of your body palms facing you
-Squat down and stand back up lifting the kettlebell
- Raise your elbows up and to the ceiling, pulling the kettlebell towards your chin
- Keeping them close to the body
- Return back to starting position

Kettlebell upright row (quick)

Super Set

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a I, Y, and T
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time in between each letter.
-Squeeze glutes the entire time.
-Adjust your feet and lean back less for lighter weight.
- One IYT is one rep.

TRX "IYT" raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Table Top row

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels & extend your legs to jump up.

TRX jump squats

Tri Set

Walk 2 minutes
Step up 2 minutes
Alternate back and forth

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

Stairmaster walk- no hands

- Skip a step and press with you heels
-Level 5-10

Stairmaster- step ups

Cardio

W2/D3 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!

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

Shoulders are on 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

W2/D1 Hamstrings & Glutes

Roxie

Keosha

Marianne

W2/D2 Biceps & Triceps

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!!!

W2/D3 Back & Shoulders

Community

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