Name: Playbook - Nikki McGrath - W2/D2 Back, Shoulders, and Abs
Uploaded: 2024-04-15T16:44:33.963Z
Duration: 50 min
Description: W2/D2 Back, Shoulders, and Abs

Christina

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

Nikki

Back at it with some shoulders, back, and Abs. 

Remember to breathe and focus on the exercise. You got this team! 

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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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

- 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 back to back with minimal rest 🔥 you got rhus

Cable Axe Chops

Cable Lateral Raises

Superset

- 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 with minimal rest. You got this!

- 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

Bumper Plate Sit up Taps

Triset

W2/D2 Back, Shoulders, and Abs

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

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

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Shoulders, and Core

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Abs

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

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 🥵🥵🥵

W2/D5 Full Leg Day

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back, Shoulders, and Abs

W3/D3 Glute Focus

W3/D4 Chest, Triceps, and Core

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back, Shoulders, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W2/D2 Back, Shoulders, and Abs

Community

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