Name: Playbook - Nona Bayat - 28/75
Uploaded: 2022-03-03T16:02:14.907Z
Duration: 90 min
Description: 28/75

Jinx

Ester Tania

Latoya

😰💪🏼💪🏼💪🏼💪🏼💪🏼

Jacqueline

Shoulders + Triceps 
-
Equipments: bench, barbell, dumbbells, rope cable attachment, straight bar cable attachment

-lead with your elbows 
-keep wrists straight and firm 
-bring dumbbells to your shoulder level then bring them down

Lateral Raises

-do not swing your body back&forth while raising the dumbbells 
-lead with your elbows to bring the dumbbells up in front of you 
-core is engaged and back is straight

Front raises

-bring the dumbbells from the bottom to the top of your head 
-lead with elbows 
-do not lock elbows when you extend arms

Rainbows

-dumbbell is parallel to your upper body (bicep  to shoulder area) 
-do not lock elbows when you extend your arms above you 
-when you go down, bring your elbows a little bit in front of you (at a ~30 degree angle) so your elbows aren’t completely parallel to the floor 
-increase weight of dumbbell as you progress through the sets

Shoulder Press

-1 set= 10 reps of barbell front raises to 10 reps of dumbbell flies to 10 reps of dumbbell y-raises 
-adjust bench so that your chest is fully supported, your feet/toes should be stable and touching the floor 
-barbell front raises: undergrip the bar and with controlled movement raise it to your head 
-dumbbell flies: start out with dumbbells in front of your chest then raise them outwards until your arms are parallel to the floor (you can keep a slight bend in your elbows) 
-dumbbell y-raises: start out with dumbbells in front of your chest then raise them until your arms form a “y” when you raise the dumbbells.

Triple set: barbell front raises, db flies, db y-raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position
-Increase weight of the bar as you progress through the reps

Barbell upright row

-1 set= 10 reps left arm & 10 reps right arm
-place knee on bench and hand below shoulder to make sure spine is neutral and straight 
-bring the elbow with the dumbbell slightly above your body then slowly extend the arm while squeezing your tricep while fully extended, then slowly return to starting position

Bench tricep extensions

-glue elbows to the sides of your head 
-slowly extend arm to target triceps 
-keep core engaged

Db overhead tricep extensions

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

-keep elbows at ~90 degree angle 
-have an overhand grip on bar
-slowly extend arm and hold the squeeze for the tricep for a second before returning to starting position

Bar tricep extension

45 min outdoor activity

28/75

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

Carolina Betancourth

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

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! 👏🏽

10/75

The stair master honestly deserves the death penalty

Karina

Darlene

11/75

Meka

Emely

12/75

Jocelyn

13/75

Joecelin

Gabby

14/75

Joyce

15/75

Chey

16/75

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

Morgan

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

Sarah

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

Sofia

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

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

28/75

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