Name: Playbook - Nikki Font - W2/D2 Back & Bis
Uploaded: 2023-12-30T00:22:23.752Z
Duration: 45 min
Description: W2/D2 Back & Bis

Dara

Stephanie

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

You will need : 

- bench
- dumbbells

Straight to Wide Curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion

DB Bent Over Row

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent Over Flys

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

W2/D2 Back & Bis

Ouuccchhh!! But great for first time working out in months.

Brandee

Desiree

Ellen

W1/D1 Glutes & Hamstrings

Amber Smithers

Ruth

W1/D2 Back & Bis

Rajaa

Sailor

During the superset I thought “Nikki is trying to kill me” and then the triple set hip thrusts came and I knew she was in fact trying to kill my glutes 🤣🔥 per my Apple Watch I burned 626 calories during this work out and I am loving it! 👏

Brittany

W1/D3 Glutes & Quads

great workout!! my arms are killing me lol

W1/D4 Shoulders, Chest, Tris

Saray

Kayla Clarke

Allison

W1/D5 HIIT

Love this one! Perfect added on to another workout when I need a little longer session. Those kickbacks are killer.

Lydia

I’m drenched and my legs are wobbly! 🥵

Christina

W1/D6 Legs

W1/D7 REST

Sweatin 🔥 is it normal when doing R side fire hydrant/donkey kick superset to also feel it in the L Glute area and vice versa?

The most perfect workout to do after not being able to work out because of Covid 🙃 great way to get back at it!!

W2/D1 Glutes & Hamstrings

Mary

W2/D3 Glutes & Quads

W2/D4 Shoulders, Chest, Tris

W2/D5 HIIT

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

W3/D2 Back & Bis

Kali Swenson

Added weight to most every exercise and felt sooo good 💪🏼🤗

Ryen

W3/D3 Glutes & Quads

I like the change up in the specific exercises, this was a fun one, and a gooood burn for 40 minutes 🔥

W3/D4 Shoulders, Chest, Tris

Tatiana

Cortita y efectiva ✅✨
Incendiados los abs 🔥

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Shoulders, Chest, Tris

W4/D5 Abs & Cardio

W4/D6 Legs

W4/D7 REST

W5/D1 Glutes & Hamstrings

W5/D2 Back & Bis

W5/D3 Glutes & Quads

W5/D4 Shoulders, Chest, Tris

W5/D5 HIIT

W5/D6 Legs

W5/D7 REST

W6/D1 Glutes & Hamstrings

W6/D2 Back & Bis

W6/D3 Glutes & Quads

W6/D4 Shoulders, Chest, Tris

W6/D5 HIIT

W6/D6 Legs

W6/D7 REST

W2/D2 Back & Bis

Community

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