Name: Playbook - Nikki McGrath - W1/D2 Back, Shoulders, and Core
Uploaded: 2024-04-15T18:33:22.684Z
Duration: 45 min
Description: W1/D2 Back, Shoulders, and Core

My shoulders and back are feeling it 🔥😅

Nikki

Warm up for 10-12 minutes- use my “mobility category” for a routine. 

Today’s workout will be focusing on the back and biceps- toning and strengthening your upper body. 

Roll through the workout…remember to have intention and focus with every move. Think about what muscles you’re using. Remember to engage your core.

You got this! 

For best results : Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

- 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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

Elbow Plank Hold

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Cable rear delt fly

Repeat these exercises 3x back to back with minimal rest

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

Dumbbell seated shoulder press

Dumbbell around the worlds

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Circuit

Repeat these two exercises back to back with minimal rest.

Cable Lateral Raises

Bumper Plate Sit up Taps

Superset

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

Assisted pull-ups

W1/D2 Back, Shoulders, and Core

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

 Cassie

W1/D1 Leg Day: Quads

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Abs

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back, Shoulders, and Abs

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W1/D2 Back, Shoulders, and Core

Community

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