Name: Playbook - Nona Bayat - 16/75
Uploaded: 2022-10-01T23:43:56.407Z
Duration: 90 min
Description: 16/75

Carolina Betancourth

Sandra

Chey

Great!!! I really feel so good I came this far my endurance is definitely getting better as the days go by!

Tiffany

Sarah

Joecelin

Jinx

Wow! My body is totally fatigued and tired.

Ester Tania

Morgan

Love the incorporated ab workout and the back workouts!

Latoya

Sofia

Jacqueline

Connie Ann

Merly

Back+Biceps+Abs 
-
Equipments: barbell, dumbbells, double-d cable attachment handle, contour cable attachment handle

-bent over as if you’re going to do an RDL (hinge at hips, neutral spine)
-grab the handle with a wide underhand grip 
-pull the bar up your thighs and to your hips 
-shoulders are rolled back and pop your chest forward

Bent-over rows

-neutral spine 
-engage core 
-pull db to your hip

Bent-over single db rows

-lean back slightly but do not arch back 
-pull handle to your chest slowly then slowly release 
-keep core engaged at all time 
-increase weight as you progress through the sets

D-handle Lat pulldown (lean back)

-slightly lean back when pulling bar to your chest
-slowly sit up straight when releasing the bar to starting position 
-keep spine neutral at all times
-keep core engaged at all times 
-increase weight as you progress through sets

D-handle lat pulldown 2

-pull attachment to your chest 
-lead with elbows 
-slowly roll your shoulders forward with the attachment

Seated Rows

-pull attachment to chest 
-lead with elbow

Seated single arm row

•1 set= 10 reps original bicep curls, 10 reps of hammer curls, 10 reps of alternating cross body bicep curls
•keep elbows stuck to your side 
•keep wrists straight 
•core is engaged 
•shoulders are rolled back

Triple set: bicep curls

-grab a heavy weight and hold is above your face
-using your core, slowly extend one leg then the other

Weighted deadbugs

-knees are bent at a 90 degree angle
-arms are straight 
-pull yourself up so you can come close to your knees by using your core muscles

Knee up crunches

•1 set: 10 reps of in&outs to 10 reps of alt. in&outs 
•pull chest & legs in while using your core muscles

Superset: in&outs to alt. in&outs

45 min outdoor activity

16/75

Felt great Day 1 ✅✅✅🎉🎉🎉🎉

Love that the Workouts are fast done! I‘m also Running a Business and it saves time + is Great for my mental Health because I‘m going outsite for a Walk everyday!

Laura

I can already feel my shoulders burning it was a great workout

Alondra

1/75

I’m just wondering in  the number of repetitions is correct?

Araxi

Maricel

2/75

Amazing did this again but this time at 21 weeks pregnant. Of course I skip some exercise but feel good for doing it. 🙌🏽

Maria Cruz

Awesome!! I’m redoing these workouts started it over!

Fanny

3/75

I give myself a rate of 3 stars 🤣 Couldn’t do like 2-3 of the exercises 🥲💀

Juliann

4/75

Nicki

5/75

Taegan

Andreca

6/75

Michelle

Thank you so much now my butt has abs of steel <3🤰🏽

Jazzmeen

7/75

Definitely STRUGGLED!!! But I got through it 🥵

Dani

Langley

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Killer day last 2 minutes I was struggling but pulled through super proud! 👏🏽

10/75

The stair master honestly deserves the death penalty

Karina

Darlene

11/75

Meka

Emely

12/75

Jocelyn

13/75

Gabby

14/75

Joyce

15/75

This is insanely difficult to sustain and I love it haha! Created a new goal for myself to finish just this one cardio workout 😂

I had to take a 1/4 of an energy drink to get through but I actually enjoyed it! My endurance on the stair master has improved so much in the 3 weeks. I’m so so happy about that.

17/75

Amanda Souza

18/75

Isabella

Brittney

19/75

Yes! I’m feeling good. 💪🏾💪🏾

20/75

Anne-Isabelle

Sophie

21/75

Lily

22/75

Today i was really lazy but this helped me move more than expected

23/75

24/75

25/75

I never thought I could do two 45 min sessions of stair master one day after the other but I’m doing it! I’m very proud ❤️

26/75

I was so convinced that I’d finished my workout in the hamstring curls… until I saw the abs part. Dead but so gooood 🤩

27/75

28/75

29/75

Mikenzee

30/75

31/75

I almost fell in the parking lot my legs were shaking so bad 🤠

Lauren Martinez

32/75

33/75

Fell from the bench in the in and out abs 😂 but was fun tho!

34/75

35/75

Deanna

36/75

Was close to giving up but happy I didn’t feel really good about it. 🎉🙌🏽

37/75

38/75

The sumo squats lowk hurt my back, I think I did it wrong. Other than that I loved it as always

16/75

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