Name: Playbook - Nona Bayat - 22/75
Uploaded: 2022-03-03T16:02:14.874Z
Duration: 90 min
Description: 22/75

Carolina Betancourth

Lily

Sofia

Monique

Jinx

Maria Cruz

Went heavier today! I’m so proud of myself .

Ester Tania

Tiff

Latoya

Beatrice Moreno

Connie Ann

Full Upper Body 
-
Equipments: dumbbell, straight bar cable attachment, double d cable attachment, contour cable attachment, rope cable attachment

-hinge at the hips 
-get in an RDL position 
-pull weight from shin to your hip

Db bent over rows

-weight is parallel to bicep 
-elbows are slightly inwards 
-extend arms so weight is over your head but do not lock arms

Db shoulder press

-elbows close to side of body 
-lean back slightly when pulling weight down to chest 
-let shoulders roll up when letting the weight go back up 
-increase weight as you proceed through the sets

Double d lat pulldown

-face the weights 
-pull rope behind head to your neck

Rope pulls

-grab the rope from the outside then pull rope towards face 
-lead with elbows 
-increase weight as you progress through the sets

Face pulls

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

-pull bar to chin 
-lead with elbows 
-keep a straight back

Cable upright rows

45 min outdoor activity

22/75

Felt great Day 1 ✅✅✅🎉🎉🎉🎉

Tiffany

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. 🙌🏽

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

Sandra

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! 👏🏽

22/75

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