Name: Playbook - Nikki Font - BACK - hour glass figure
Uploaded: 2022-10-03T06:50:45.104Z
Duration: 50 min
Description: BACK - hour glass figure

You will need :

- barbell
- row machine
- cable machine

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your chest pressed into the pad
- Pull the one handle back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

Superset - complete both exercises back to back with no rest between, to equal 1 set.

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Start with back flat and cable in one arm 
- Engaging lats, pull cable bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Cable single arm rows

Superset

- With a close grip 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 close grip cable row

BACK - hour glass figure

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

BACK - hour glass figure

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