Name: Playbook - Aubri & Liv - W2/D2: UPPER BODY (PUSH) GYM
Uploaded: 2026-06-17T18:12:26.560Z
Duration: 60 min
Description: W2/D2: UPPER BODY (PUSH) GYM

Love my daily workouts from Aubri & Liv. They’re so easy to follow along. Takes the guesswork out of my workouts. 🫶🏻

juli

Emily

Avery

maddi

I’m going to be really soar after this one 😂♥️ love it!

valeria

The lateral lifts were a little confusing! I wasn’t sure if I was supposed to do a drop set or go light to heavy and then back to light with the 5th set being 12 reps.

Courtney

Felicia

Georgia

absolutely WRECKED me 😫😫😫😫😫😫😫

Taylor

UPPER BODY PUSH!!! Aka chest, triceps, and most importantly…SHOULDERS. And yes I say I love every workout, but this one is elite.

Your first circuit is only two rounds and there is no written rest. That is very intentional. The lateral raises are your active recovery.

Go extremely light. I mean it!!! LYou are not racing the clock. You are not flinging weights around. You are keeping constant tension, slow and controlled, letting your shoulders stay warm and activated while your body recovers just enough to do the next movement with power.

You will need a band for today. It adds that extra layer of tension on the upright rows and really lights up the delts. If you do not have one, you are still good. Just focus on squeezing at the top and controlling the lower. Tension TIMEEEEE

The timed circuit is spicy in the best way. You will get your heart rate up with a cardio focused shoulder move and then immediately go into a tricep burnout. It is that sneaky combo where you think you are fine…and then suddenly your arms are on real life fire.

Fifty tricep circles. Yes fifty. We are not playing around. This is your final send off. Controlled circles.

When you are done, rate and review your workout and then go tell us your favorite part in the community chat!! I want to know what lit you up today😮‍💨

Tonight we slow down on purpose!! Not because we are exhausted and crash into bed, but because we choose to land the day well 🙂‍↕️

Your bedtime routine is not just about sleep. It is about nervous system regulation. It is about hormone balance. It is about recovery. It is about setting tomorrow up before it even starts!! 

Start dimming the house about an hour before bed. Turn off the bright overhead lights and switch to lamps or warm lighting. Let your brain feel the shift. Light is one of the strongest signals to your body, and when you soften it, you are telling yourself it is safe to power down!! 

Maybe turn on your humidifier and let that gentle sound fill the room. Maybe you use your essential oils…Lavender, cedarwood, or anything grounding. Or you can spray your magnesium on your legs and feet and massage it in. Slow down while you do it. Magnesium helps relax muscles and supports deeper sleep, but the act of slowing down might be just as powerful!! I also always take magnesium before bed. 

I love to lie down with my toe stretchers on and put my legs up the wall for ten minutes. Let the blood flow back toward my heart. Close my eyes and breathe slowly. Inhale for four, exhale for six. Signaling to my nervous system that the day is done.

Try to end the night with your Kindle maybe instead of your phone. Even ten minutes of reading lowers stimulation and reduces that constant dopamine pull from notifications and scrolling!!

You could write down one thing you are grateful for. Set out your workout clothes for the morning. Put your phone on airplane mode and slightly lower the thermostat.

Consistency Club is not about doing everything perfectly. It is about creating simple rituals that you repeat. When you relax intentionally, you sleep deeper. When you sleep deeper, you think clearer!! When you think clearer, you show up stronger!! These are all just suggestions for what you could do tonight! Do what helps YOU relax the most!

Consistency Practice: Bedtime Wind Down

There is no written rest for this circuit. You’re only completing two rounds, and the lateral raises act as your active recovery!!

Go extremely light here for the lateral raises. I mean it. Nothing crazy. You’re not flying through the 30 seconds. You’re not chasing speed. You’re simply keeping those shoulders moving, warm, and activated while your body recovers enough to hit the next movement strong.

Setup:
	∙	Kneel with your right knee down on the floor, left foot forward in a split stance
	∙	Hold the end of the barbell in your right hand at shoulder height
	∙	Left hand rests on your left thigh for balance
	∙	Tall upright torso, core engaged, glutes squeezed

Movement:
	∙	Press the barbell up and out following the natural arc of the landmine
	∙	Drive to full extension overhead, right arm fully extended at the top
	∙	Control the bar back down to right shoulder height along the same arc
	∙	Reset and repeat

Key Coaching Cues:
	∙	Keep hips square — don’t let them rotate as you press
	∙	Full extension at the top — really reach into it
	∙	Don’t let your lower back arch as you press overhead
	∙	Glutes and core stay squeezed throughout
	∙	Control the descent — don’t let the bar drop back down
	∙	Shoulders stay packed and down throughout the press

Kneeling Split Stance Single Arm Landmine Press (R)

Setup:
	∙	Kneel with your left knee down on the floor, right foot forward in a split stance
	∙	Hold the end of the barbell in your left hand at shoulder height
	∙	Right hand rests on your right thigh for balance
	∙	Tall upright torso, core engaged, glutes squeezed

Movement:
	∙	Press the barbell up and out following the natural arc of the landmine
	∙	Drive to full extension overhead, left arm fully extended at the top
	∙	Control the bar back down to left shoulder height along the same arc
	∙	Reset and repeat

Key Coaching Cues:
	∙	Keep hips square — don’t let them rotate as you press
	∙	Full extension at the top — really reach into it
	∙	Don’t let your lower back arch as you press overhead
	∙	Glutes and core stay squeezed throughout
	∙	Control the descent — don’t let the bar drop back down
	∙	Shoulders stay packed and down throughout the press

Kneeling Split Stance Single Arm Landmine Press (L)

Setup:
	∙	Kneel on both knees facing the landmine, hips directly over knees
	∙	Grip the end of the barbell with both hands stacked together — hands narrow, almost on top of each other
	∙	Start with the bar at chest height, elbows pointed down
	∙	Core engaged, glutes squeezed, tall upright torso

Movement:
	∙	Press the bar up and out following the natural arc of the landmine
	∙	As you reach full extension, lean slightly into the press — letting your body follow the bar forward just a touch
	∙	Arms fully extend at the top, really pushing into that end range
	∙	Control the bar back down toward your chest along the same arc
	∙	Reset and repeat

Key Coaching Cues:
	∙	Hands stay stacked and narrow throughout — don’t let them separate
	∙	The slight forward lean at the top is intentional — it adds that full extension and extra shoulder engagement
	∙	Don’t collapse your lower back as you lean into it — the lean comes from your hips, not your spine
	∙	Glutes stay squeezed the entire time to protect your lower back
	∙	Press up and out along the bar’s natural arc — don’t fight it
	∙	Fully lock out the arms at the top before returning
	∙	Control the descent — don’t let the bar drop back down
	∙	Keep your core braced especially at full extension

Kneeling Landmine Double Hand Shoulder Press with Full Extension

* 8 each side 
Setup:
	∙	Kneel on both knees facing the landmine, hips directly over knees
	∙	Core engaged, glutes squeezed, tall upright torso
	∙	Hold the end of the barbell at one shoulder to begin
	∙	Elbow pointed down, hand gripping the end of the bar at shoulder height

Movement:
	∙	Press the barbell up and overhead from your right shoulder
	∙	At the top, guide the bar across to the left shoulder
	∙	Lower it down to rest at the left shoulder
	∙	Press back up overhead from the left shoulder
	∙	Guide across to the right shoulder
	∙	Lower down to the right shoulder and repeat

Key Coaching Cues:
	∙	The landmine arc means the bar travels up and slightly forward — don’t fight the angle, work with it
	∙	Keep your wrist stacked over your elbow as you press
	∙	Squeeze your glutes and core hard — kneeling removes your legs from helping so your trunk does all the stabilizing
	∙	Don’t let your lower back arch as you press overhead
	∙	Control the transition across the top — don’t just drop it to the other shoulder
	∙	Keep the bar close to your body throughout the arc
	∙	Shoulders stay packed and down — don’t shrug as you press up

Kneeling Landmine Atlas Press

Setup:
	∙	Stand with feet hip-width apart, soft bend in the knees
	∙	Hold one plate in each hand at your sides, plates facing inward toward your body
	∙	Core engaged, shoulders packed down and back
	∙	Slight soft bend in the elbows throughout

Movement:
	∙	Raise both plates out to the sides simultaneously
	∙	Lift until your arms reach shoulder height — forming a T position
	∙	Hold briefly at the top and squeeze the medial delts
	∙	Lower back down slowly and with control to your sides
	∙	Reset and repeat

Key Coaching Cues:
	∙	Lead with your elbows, not your wrists — elbows drive up first
	∙	Keep the slight bend in the elbows locked throughout — don’t straighten or bend more as you lift
	∙	Don’t shrug your shoulders up as you raise — keep them packed down
	∙	Avoid swinging or using momentum — this is a slow controlled raise
	∙	At the top, think about pouring a pitcher of water — tipping your pinky side slightly higher than your thumb
	∙	Control the descent just as much as the raise — don’t just drop them down
	∙	Keep your torso still — no rocking or leaning to help lift

Active Recovery: Plate Lateral Raise (LIGHT)

Circuit: (2 Rounds)

Banded Upright Row

Trial Set: (3 Rounds)

Chest Press Leg Raise (R)

Chest Press Leg Raise (L)

Chest Fly

Tricep Kickback to Press

Circuit: (3 Rounds)

Rope Face Pulls

Rope Tricep Pulldown

Superset: (3 Rounds)

Tricep Circles

Burnout: (50 Reps)

W2/D2: UPPER BODY (PUSH) GYM

Diana

AMAZING. Perfect mix of everything! Dripping sweat and feeling ready for the day!!

W1/D3: ABS GYM

Halle

Sydney

W1/D4: LOWER BODY GYM

Ali Roberto

Kiana

Annie

W1/D5: UPPER BODY (PUSH) GYM

Peyton Blackwell

Olivia

W1/D6: FULL BODY STRENGTH GYM

W1/D7: REST GYM

W1/D3: ABS HOME

W1/D4: LOWER BODY HOME

W1/D5: UPPER BODY (PUSH) HOME

W1/D6: FULL BODY STRENGTH HOME

W1/D7: REST HOME

Danielle

Jenn

W2/D1: LOWER BODY GYM

W2/D3: ABS GYM

Emil Shelestov

W2/D4: LOWER BODY GYM

Megan

Sandy

W2/D5: UPPER BODY (PULL) GYM

Kellie

W2/D6: FULL BODY STRENGTH GYM

W2/D7: REST GYM

W2/D1: LOWER BODY HOME

W2/D2: UPPER BODY (PUSH) HOME

Jennie

London

W2/D3: ABS HOME

W2/D4: LOWER BODY HOME

W2/D5: UPPER BODY (PULL) HOME

W2/D6: FULL BODY STRENGTH HOME

W2/D7: REST HOME

W3/D1: LOWER BODY GYM

Sammy

Mykelle

Kaleigh

W3/D2: UPPER BODY (PUSH) GYM

W3/D3: ABS GYM

It was great! Has me sweating my balls off for my first workout through the app!!

W2/D2: UPPER BODY (PUSH) GYM

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