Name: Playbook - Toni and Poppy Livers - W1/D5 back
Uploaded: 2022-08-01T12:26:35.200Z
Duration: 60 min
Description: W1/D5 back

Keep back straight
Try to hit 200 m under 1 min

Rowing machine

Bent over 
Back straight 
Engage gluteus to protect bsck 
Row up ti your stomach

EZ bar bent over row

Release out of shoulder blades and pull back in 
Control down 
This is the first motion of a pull-up

Scapula pull-ups

Superset 1

Wide grip lat pull down

Decrease weight after every 10 reps 
3x10 reps is one set

Cable pull over

Superset 2

Cable bent over close grip row

Single arm lat pull down

Superset 3

Pull-ups

W1/D5 back

My legs are fried! Barely walking out the gym! Haha

Yessenia

Christina

Keep these coming!!! Leg shakes for hours! 🙌🏽❤️‍🔥🍑 your incredible my friend!

Shaylee Page

W1/D1 legs

Great one! Excited to get into this program!

Amanda

Ericka Vega

Toni&Poppy Livers

W1/D2 chest/ shoulders

W1/D3 cardio

Adrian

W1/D4 legs

W2/D1 legs

Definitely got to failure on that drop set 🥵!

W2/D2 chest/shoulders

W2/D3 cardio

W2/D4 legs

W2/D5 back

W3/D1 legs

W3/D2 chest/shoulders

W3/D3 cardio

W3/D4 legs

W3/D5 back

W4/D1 legs

W4/D2 chest/ shoulders

W4/D3 cardio

W4/D4 legs

W4/D5 back

W5/D1 legs

W5/D2 chest/ shoulders

W5/D3 cardio

W5/D4 legs

W5/D5 back

W6/D1 legs

W6/D2 chest/shoulders

W6/D3 cardio

W6/D4 legs

W6/D5 back

W7/D1 legs

W7/D2 chest/shoulders

W7/D3 cardio

W7/D4 legs

W7/D5 back

W8/D1 legs

W8/D2 chest/ shoulders

W8/D3 cardio

W8/D4 legs

W8/D5 back

W1/D5 back

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