Name: Playbook - Nina Marie - W1/D5 DAY5: Back & Shoulders
Uploaded: 2024-05-11T01:19:07.648Z
Duration: 50 min
Description: W1/D5 DAY5: Back & Shoulders

Today we begin with deadlifts, then move into working the back and shoulders. We then finish it all off with a nice core finisher!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (right)

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press (right)

Single arm dumbbell row (left)

Half kneeling dumbbell shoulder press (left)

Circuit 1

Underhand Dumbbell Row

Landmine Press & Twist (left)

Landmine Press & Twist (right)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit 2

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated
- only count on one side for reps (left and right = 1 rep)

W1/D5 DAY5: Back & Shoulders

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