Name: Playbook - Hails . - W3/D3 Back & Shoulders
Uploaded: 2024-01-02T00:30:45.654Z
Duration: 60 min
Description: W3/D3 Back & Shoulders

Melanie

Jordyn

Leah

3x 12 KB Snatch
3x 15 Cable cross reverse fly's
3x 0:60 DB Press jacks

3x 15 Incline bench DB rows
3x 15 Reverse incline DB rear dealt fly
3x Incline bench tricep kickback

Cardio

- Grab the kettlebell with your arm extended
- Pull the kettlebell straight up 
- Lead with your elbow until the kettlebell is over your shoulder
- Extend your arm and keep your knees soft
-Complete reps for EACH arm

Kettlebell snatch

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- Perform jumping jacks with a pressing motion with light dumbbells in your hands
- Increase speed as you feel comfortable

Dumbbell press jacks

Super set

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows underhand grip

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- From inclined bench, place your chest at the top of the bench.
-Hold a dumbbell in each hand. 
-Keep your elbow by your sides and kick the dumbbell back to a straight arm. 
- Use your toes for support and slightly bend your knees to your comfort.
- Keep your back flexed at all times.

Incline bench tricep kick back

Tri set

Do your best to jog the entire time. It's okay to walk and begin to jog when you're able.

Treadmill Jog

Cardio

W3/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!

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

My legs are shakinggg in the BEST way possible. Loved this workout 🔥

Kloe

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

Love the lay out of each workout! Nice build up to a good sweat, if you do the workout right.

W2/D1 Hamstrings & Glutes

Roxie

Keosha

Marianne

W2/D2 Biceps & Triceps

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

Shadaé

Christina

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!!!

W3/D3 Back & Shoulders

Community

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