Name: Playbook - Madyson Foy - D5/W4 Back|Shoulders
Uploaded: 2022-11-03T02:42:50.930Z
Duration: 75 min
Description: D5/W4 Back|Shoulders

- Stand in front of the machine with your feet shoulder-width apart.
- Grab onto the handles, so your hands are above your head and slightly bent.
- Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
- Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
- Straighten your arm as much as you can.
- Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
- Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Ski erg machine

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Squeeze your bum and core

Plank

Circuit

- Start by sitting tall, with your hands shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Close grip lat pull-downs

- Keep core tight
- Press the cable up until your reach full extension 
- Lower slowly

Single arm shoulder press

- Raise barbell until you reach shoulder height 
- Keep your core engaged and your palms facing up
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Front raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

D5/W4 Back|Shoulders

Kristy

Audrey

Madyson

D1/W1 Lower body

Challenging workout! Especially those mountain climbers🥵

D2/W1 Chest|Triceps|Bicep

Active recovery/rest day

Shauna Taylor

D4/W1 Lower body

Ashley Vaughn

D5/W1 Back|Shoulders

D1/W2 Lower body

Loving the structure of the workouts! Can’t wait to see the results in 4 more weeks 👀👀

D2/W2 Chest|Triceps|Biceps

Starting increasing weights with my sets and boyyyy was it a killahhhhh 🔥🤪

D4/W2 Lower body

D5/W2 Back|Shoulders

D1/W3 Lower Body

D2/W3 Chest|Triceps|Biceps

This workout definitely makes you show up. Feeling stronger every day! 🦵🏼

D4/W3 Lower body

D5/W3 Back|Shoulders

Mandy got the booty feeling like it’s going to ‘Grinch on em’ and grow 3 sizes 🍑🔥

D5/W4 Back|Shoulders

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