Name: Playbook - Nikki Font - Day 11 - Back & Bis
Uploaded: 2023-12-30T00:22:23.516Z
Duration: 50 min
Description: Day 11 - Back & Bis

You will need :

- cable machine
- bench
- dumbbells

3 Way Lat Pulldown

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

Seated machine row

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

Hammer to wide curl

Day 11 - Back & Bis

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Julissa

Day 1 - Booty & Quads

Sooooo good!!! Shoulders in fire!!! Finished it with a 12min walk in the treadmill, speed 4, incline 5.5

Lotty

Day 2 - Back & Shoulders

I’m not much of a runner but I pushed myself today 🥵

Colleen

haven’t ran in OVER 2 years! felt SO GREAT to get back into it with this!! thank you soooo much!!🏃‍♀️⌛️

Tessa

Day 3 - Sprint Intervals

Anne

Did this with my husband and he wanted to kill me 😂 awesome workout to pop that booty

Debbie

The ab finisher 🔥 Great burn throughout

Mary Petrizzi

Day 4 - Hamstrings & Booty

Kaleigh

Day 5 - Chest & Tris & Cardio

Olivia

Day 6 - Biceps & Triceps

Day 7 - REST

Day 8 - Back & Biceps

So much versatility in exercises to hit the shoulders keeps it interesting and fun 🤩

Day 11 - Back & Bis

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