Name: Playbook - Nikki Font - Day 2 - Back & Shoulders
Uploaded: 2023-12-30T00:22:23.209Z
Duration: 60 min
Description: Day 2 - Back & Shoulders

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

Lotty

Julissa

Braylee

Ashley

hit a pr during this workout! 10/10🏋️‍♀️💪

Tessa

This was an amazing workout! Has to switch the first day for second day because squat racks were taken at the gym. Very simple and love the fact that Nikki has videos for each exercise so you can work on form.

Debbie

You will need :

- smith machine
- dumbbells
- bench
- cable machine

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

USE A LIGHT WEIGHT

- 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

Day 2 - Back & Shoulders

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Day 1 - Booty & Quads

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!!🏃‍♀️⌛️

Day 3 - Sprint Intervals

Anne

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

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 2 - Back & Shoulders

Community

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