Name: Playbook - Nona Bayat - 4/75
Uploaded: 2022-09-27T02:16:42.223Z
Duration: 90 min
Description: 4/75

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

Juliann

Maricel

Cynthia

Ester Tania

Allison

Jocelyn

Loveeddd it!! Didn’t have access to the ropes but I improvised but it worked out!

Elin

Rachael

Gabby

Franchesca

Abigail Kasten

Elise

Jinx

Rhianna

great!! i never feel comfortable at the gym, i always feel like i’m using the equipment wrong but this made me feel like i was doing everything right and i felt comfortable!!

Grace

The light weights snuck up on me. Thought it would be easy but my arms are noodles now.

Meka

Ritu

Wish there was a bit more sets BUT I loved it! I had my triceps burning 🔥

Lizz

Joecelin

Jessica

Sashari

Killer upper body workout 🏋🏻‍♀️

Maria Cruz

Atlas

Grady

Fanny

Akinahom

I couldn’t do all of these because my gym gets so packed and I can’t workout fully with all the machines but I am still proud!

Sarah

Great workout my shoulders and triceps are on fire 🔥

Jacqueline

Jess

My shoulders were on fire by the second workout lmao

Frankie

That cross body tricep extensions set 3 … 410 REPS! caught me by surprise 😂🥵

Merly

daniela

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

•shoulders rolled back
•core engaged 
•lead with elbows

Rainbows

•8 reps per arm = 1 set
•hold out one arm in a horizontal position while you do lateral raises with the other

Lateral Raise Hold

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

•core engaged 
•back straight 
•wrists are straight 
•move barbell from front of chest to back of head

Barbell front to back

•grab rope so that your wrists are facing your face 
•lead with elbows 
•pull above your head

Overhead face pulls

•grab rope and pull it towards your face
•lead with elbows
•core is engaged

Rope face pulls

•core is engaged 
•keep arms with a little bend 
•raise bar in front of chest then slowly let it down

Front raises

•elbows are glued to your side
•slowly extend your arms

Tricep extensions

•grab cable then push down from opposing side of chest 
•core is engaged 
•back is straight 
•shoulders are rolled back

Cross body tricep extensions

•cable is in line with your extended arm
•shoulder is rolled back 
•core is engaged
•slowly push arm down, pause to squeeze, then slowly come up

Single arm tricep extension cable

45 minute outdoor activity

4/75

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

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. 🙌🏽

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

3/75

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! 👏🏽

4/75

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