Name: Playbook - Sandra (SOfit) - Workout 9- Shoulder and Back
Uploaded: 2023-08-15T07:49:49.796Z
Duration: 45 min
Description: Workout 9- Shoulder and Back

Mitchell

- Start by sitting with a pair of dumbbells
- Press directly up overhead
- Lower slowly back to starting position

Seated dumbbell shoulder press

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Grab the cable with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Cable lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Workout 9- Shoulder and Back

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 6- Legs + Abs

Kansas and Elyssa

I could feel the burnnn. Felt nice to workout with detailed directions though.

Cynthia

Workout 7- Booty Focus

Yinka

Proud I made it through this sesh🔥🔥...sweaty like supposed to be💪🏼

Workout 9- Shoulder and Back

Community

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