Name: Playbook - Nikki Font - W4/D4 BACK / BIS
Uploaded: 2023-12-30T00:22:23.961Z
Duration: 50 min
Description: W4/D4 BACK / BIS

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

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

- bent forward at 90°
- slightly bend your elbows & bring your arms out to the side
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

SS - rear delt flys to wide curls

- 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

- keep one arm flexed at 90° with dumbbell in hand
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side once you’ve completed your first side

Alternating dumbbell curls

SS - supermans to curls

Walk 10,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

10k Steps

W4/D4 BACK / BIS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

Tatiana

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W4/D4 BACK / BIS

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