Name: Playbook - Nini Muñoz - Back and Core 🔥
Uploaded: 2024-02-05T03:04:02.716Z
Duration: 40 min
Description: Back and Core 🔥

Take your back and core though this fiery sesh 🔥

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

Dumbbell single arm row

- Pull the attachment in towards your body, to your core 
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

-set cables to your shoulder height 
-stand facing cable machine with a pulley crisscross in each hand 
-Hold at the center and crisscross the cables extending arms laterally at shoulder level

Cable pull aparts

-set cable to the lowest point
-get into a hover plank, grab handle and pull back towards your armpit for a back row

Cable hover plank to back rows

- stand with get hip width apart 
-lean over with dumbbells in front of you, neutral grip 
-arms slightly bent, alternate arm fly and then together...make sure you squeeze your back. and focus on the back of your shoulders.

Cable reverse flies

- Lying on the ground face down with a band held overhead
- Raise your upper body and lower body engaging your core and glutes
- Pause at the top
- Pull the band apart creating tension in your back.

Back and Core 🔥

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