Name: Playbook - Nikki McGrath - W3/D2 Back, Shoulders, and Abs
Uploaded: 2024-04-15T19:00:46.934Z
Duration: 45 min
Description: W3/D2 Back, Shoulders, and Abs

That back and biceps workout was amazing 🔥

Nikki

Happy Back n Shoulder Day! Let’s get it 🔥🔥


For this workout, we will be focusing on the back, shoulders, and Abs. You got this! 

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

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

Assisted pull-ups

Plank Zippers

Repeat these two 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

- 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

Back Superset

- 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

Cable Axe Chops

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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

- 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

Circuit

W3/D2 Back, Shoulders, and Abs

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

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

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 🥵🥵🥵

W3/D2 Back, Shoulders, and Abs

Community

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