Name: Playbook - Nikki McGrath - W4/D2 Back, Shoulders, and Abs
Uploaded: 2024-04-16T18:52:26.044Z
Duration: 50 min
Description: W4/D2 Back, Shoulders, and Abs

That burn was intense! Great upper body day 🔥

Nikki

Back at it with our shoulders, back, and Abs flow. This is one of my favorite exercise combos- it just feels so good in the best way. 

This workout will sculpt your back and arms. Remember to focus on form and technique. Avoid momentum and focus on engaging your core.

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

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

- 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

- 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

Dumbbell Sit Up

1. Start in a standing position with your feet hip-width apart and your arms at your sides.

2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

3. Jump or step your feet back to land in a plank position, with your body in a straight line from head to heels.

4. Perform a plank jack by jumping your feet wide apart and then back together while maintaining the plank position.

5. Perform a push-up by lowering your chest to the floor while keeping your elbows close to your body.

6. Push yourself back up to the plank position.

7. Jump or step your feet back towards your hands to return to the squat position.

8. Explosively jump up into the air, reaching your arms overhead.

9. Land softly and immediately go into the next repetition by lowering back into the squat position.

Remember to maintain proper form, engage your core, and perform the movements with control and intensity. Enjoy the burn!

Plank Jack Burpees

Circuit

- 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 two exercises back to back with minimal rest- you got this 🔥🔥

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

Assisted pull-ups

Single leg Sit up

Superset

Cable Lateral Raises

W4/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 🥵🥵🥵

W4/D2 Back, Shoulders, and Abs

Community

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