Name: Playbook - Nikki McGrath - W2/D2 PULL & ABS
Uploaded: 2025-02-13T19:40:58.822Z
Duration: 50 min
Description: W2/D2 PULL & ABS

Christina

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

Danielle

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.

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

Assisted pull-ups

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension with an underhand grip
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Underhand grip body row

Chin Ups

Repeat these two exercises back to back with minimal rest

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope seated cable high row

For this exercise, grab a set of dumbbells. 

Stand tall with your core engaged, and shoulders pulled down and back.

Curl the weights up toward the outside of your biceps, squeezing your bicep at the top of the movement. Lower down, and switch to a standard curl: palms facing up. Curl up toward your shoulders, and lower down with control.

Repeat🙌

Wide Curl to Normal Curl

Pull Superset

Repeat these exercises back to back with minimal rest. You got this!

- 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

Pull

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Lower down and do 10 flutters. Raise up, and repeat. Count the reps every time you do a leg lower.

Leg lower into flutter kicks

Star Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Plank Zippers

- Lie on your side with the feet stacked, toes pointed forward, the forearm on the ground with the elbow under the shoulder
- Draw in the belly button, brace the abs, and squeeze the glutes
- Lift the body off the floor and form a straight line from your head to your heels
- Hold this position for the desired time, then repeat on the opposite side

Side Plank

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Ab finisher

W2/D2 PULL & ABS

W1/D1 FIRST- START HERE

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 and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D4: PUSH & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

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

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

W4/D1 QUADS & CALVES

That burn was intense! Great upper body day 🔥

W4/D2 PULL & ABS

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W2/D2 PULL & ABS

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