Name: Playbook - Nikki Font - Back & Bis (40 min)
Uploaded: 2024-01-09T06:11:00.322Z
Duration: 40 min
Description: Back & Bis (40 min)

You will need : 

- cable machine
- squat rack
- ez bar

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 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

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

Back & Bis (40 min)

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Tatiana

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

Back & Bis (40 min)

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