Name: Playbook - Nikki Font - W4/D1 Full Body
Uploaded: 2023-12-30T00:22:23.916Z
Duration: 45 min
Description: W4/D1 Full Body

You will need :

- Squat Rack
- Cable machine
- Bench

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BARBELL BACK SQUAT

- On a flat bench with your arms extended and palms facing forward
- Lower 1 dumbbell to your sides opening your chest, keeping the other in the air
- Repeat on the other side
- Now drop down both dumbbells & return to start position
- 3 movements = 1 rep

3 WAY CHEST PRESS

SS - perform both exercises back to back with no rest between, to complete 1 set

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

BOX JUMPS

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

PUSH UP

Superset #1

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

UNDERHAND GRIP LAT PULLDOWN

W4/D1 Full Body

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Julissa

Emma

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

Teresa

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W4/D1 Full Body

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