Name: Playbook - Nikki McGrath - Gym- Back & Chest
Uploaded: 2024-04-10T18:05:09.320Z
Duration: 50 min
Description: Gym- Back & Chest

Go do my Upper Body Warm Up, located in my Warm Up Collection.

Today’s Upper Body workout will be focusing on toning and strengthening Back and Chest! 

Roll through the workout and follow along the program. Remember to breathe and engage your core with every movement. Think about the muscles you are working!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Repeat these 3 exercises back to back. Rest when needed. You got this team!

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

Grab a dumbbell and set yourself on a bench: 

Set your knee on the bench, and put your other leg down on the floor, pressing through your foot for balance. 

Whatever leg is straight is the side you’ll row on.

Now grab your dumbbell and start with your arm extended. Ensure your shoulders are pulled back and down (not rounded forward) and engage your core.

Row your arm back behind you at an angle, slightly twisting up as you do so. Lower down with control and repeat. 

Repeat desired reps on one arm, and repeat to the other side.

Single Arm Back Rows

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Back Circuit

Dumbbell Chest Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Single Arm Chest Press

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Gym- Back & Chest

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