Name: Playbook - Clara Lai - Week 3-4 : Upper body (2)
Uploaded: 2024-01-30T23:00:20.895Z
Duration: 45 min
Description: Week 3-4 : Upper body (2)

This is the second upper body workout of the week. You will be repeating this on week 4

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Underhand lat pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
* reps for each arm

Arnold press (single arm)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Elbow plank hold

Week 3-4 : Upper body (2)

Pleng

Anna

Isadora

Week 1-2 : Legs (1)

The last workout really brought it all to a burn. Felt really good barely finished the last Rep, that’s how I know I have it my best.

Day two a little sore but not unbearable I usually over do my arm workouts and end up having swollen biceps the next day but I don’t think will happen this time around since I stocked to the workouts provided

Week 1-2 : Upper body (1)

Felt more flexible and was able to add more weights to my reps. For the split squats the last rep says 123 lol I’m sure that was a mistake, just wanted to let you know tho!

Week 3-4 : Upper body (2)

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