Name: Playbook - Nikki Font - Day 18 - Back & Bis
Uploaded: 2023-12-30T00:22:23.631Z
Duration: 60 min
Description: Day 18 - Back & Bis

- Hold the bar with your palms facing you
- clump to the top of the bar 
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullup negatives

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side
- Extend back up then perform a rep in the middle

3 ways = 1 rep

Wide grip alt. lat pulldown

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

Day 18 - 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 18 - Back & Bis

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