Name: Playbook - Nikki McGrath - W4/D2 PULL & ABS
Uploaded: 2025-02-13T19:40:58.864Z
Duration: 65 min
Description: W4/D2 PULL & ABS

That burn was intense! Great upper body day 🔥

Danielle

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.

- Use the pin to select how much weight you want the machine to help you with
- The level of assistance you should choose will depend on your body weight as well as your upper back and arm strength
- Remember, the amount of weight you choose will be subtracted from your total body weight (ie. a 150-pound person with a 25-pound assist is now lifting 125 pounds)
- Standing or kneeling on the machine pads, grab the pull-up bars with an overhand grip so that your palms are facing forward
- Hang with your arms extended to start
- Pull yourself up by contracting the lats as you flex at the elbows
- The elbows should be driven down to your sides
- Pause at peak contraction, your chin above the bars
- Lower your body back to starting position under control, stretching the lats

Assisted Pull Ups

- 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 🔥❤️

- 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

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

B & B Superset

Repeat these exercises back to back with minimal rest 🔥

For this exercise, start with grabbing a pair of dumbbells. Make sure your core is engaged and your back is straight. 

Rotate your arms out to the side at an angle. Curl the weights up to the outside of your biceps. 

Lower with control, and repeat.

Wide Curls

- 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

- 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

- Place the back of your arm on your inner thigh or on a bench, forearm supported.
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

You have 30 seconds for each exercises. Use minimal rest in between each exercise, and take 15 seconds of rest once you complete each round.

Plank Rocks

- 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

Plank Zippers

High plank shoulder taps

Ab Finisher

W4/D2 PULL & ABS

W1/D1 FIRST- START HERE

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 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

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

W2/D2 PULL & ABS

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

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W4/D2 PULL & ABS

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