Name: Playbook - Aubri & Liv - W2/D2: UPPER BODY (PUSH) HOME
Uploaded: 2026-06-17T18:12:28.315Z
Duration: 60 min
Description: W2/D2: UPPER BODY (PUSH) HOME

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.

Kneeling SA Narrow Press (L)

Kneeling SA Narrow Press (R)

Setup:
	∙	Kneel on both knees, hips directly over knees
	∙	Hold one dumbbell vertically with both hands stacked on the handle — narrow grip, hands on top of each other cupping the top weight plate
	∙	Start with the dumbbell at chest height
	∙	Core engaged, glutes squeezed, tall upright torso
Movement:
	∙	Press the dumbbell straight up overhead to full extension
	∙	Arms fully lock out at the top
	∙	Control the dumbbell back down to chest height along the same path
	∙	Reset and repeat
Key Coaching Cues:
	∙	Hands stay stacked and narrow throughout — both palms pressing into the underside of the top weight plate
	∙	Press straight up — don’t let the dumbbell drift forward or back
	∙	Squeeze glutes hard to protect your lower back — don’t let it arch as you press overhead
	∙	Core stays braced the entire time, especially at full extension
	∙	Elbows track straight up, not flaring out to the sides
	∙	Full lockout at the top before returning down
	∙	Control the descent — don’t let the weight drop back down
	∙	Keep shoulders packed — don’t shrug up as you press

Single Dumbbell Kneeling Overhead Press — Narrow Grip

*8 each side 
Setup:
	∙	Kneel on both knees, hips directly over knees
	∙	Core engaged, glutes squeezed, tall upright torso
	∙	Hold one dumbbell at your right shoulder to begin
	∙	Elbow pointed down, dumbbell resting at shoulder height

Movement:
	∙	Press the dumbbell up and overhead from your right shoulder
	∙	At the top, guide the dumbbell 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:
	∙	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 dumbbell close to your body throughout the path
	∙	Shoulders stay packed and down — don’t shrug as you press up
	∙	Press straight up, then guide it across at the top before lowering to the opposite shoulder

Kneeling Atlas Press

Setup:
	∙	Kneel on both knees (tall kneeling position), feet flexed or tops of feet down — your choice
	∙	Core engaged, ribs stacked over hips, glutes lightly squeezed to avoid arching the lower back
	∙	Dumbbells in each hand, arms hanging at sides
Movement:
	∙	Lead with the elbows and raise the dumbbells out to the sides until arms are parallel to the floor (or slightly below shoulder height)
	∙	Palms face down or slightly forward (like pouring out a pitcher)
	∙	Pause at the top, then lower with control

Kneeling Lateral Raise

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)

Crossbody Front Raise (Alt)

Rotating Front Raise

Superset: (3 Rounds)

Tricep Circles

Burnout: (50 Reps)

W2/D2: UPPER BODY (PUSH) HOME

Diana

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

Taylor

Georgia

W1/D3: ABS GYM

Halle

Sydney

W1/D4: LOWER BODY GYM

Ali Roberto

Kiana

Annie

W1/D5: UPPER BODY (PUSH) GYM

juli

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

Avery

W2/D1: LOWER BODY GYM

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

Emily

W2/D2: UPPER BODY (PUSH) GYM

W2/D3: ABS GYM

Courtney

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

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) HOME

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