Name: Playbook - Debbie Macphee - Day 7 - Upper body pull (class & edited version)
Uploaded: 2022-05-09T11:24:27.332Z
Duration: 45 min
Description: Day 7 - Upper body pull (class & edited version)

🔥 shoulders are popping 🔥 treated myself to a sexy top yesterday… results are showing 😍🤗💪🏻

Anita

Day 7! Wow! Well done! I’m so proud of you ☺️ 
Today we are working on those sexy arms and back 😍
Enjoy 🤩

Repeat the warmup twice before moving on to the first exercise.

Warm up (repeat twice)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (reverse grip)

- Hinge at the hips and rest one knee onto a chair or step 
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Repeat on the other side

Single arm rows (right)

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row (left)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Starting chest height 
Elbows slightly bent 
Lower the dumbbell behind the head and slowly pull up. 
Keep back flat on the mat

Dumbbell Pull over

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Place your hands on the floor on front of you
- Hop back hop forward 
- Return to the initial position and jump! 
Repeat

Modified burpees

Quick circuit

Day 7 - Upper body pull (class & edited version)

Day 1 HIIT Training 
Class

Breathless😝!! Mountain climbers were the hardest for me.. Completed it all 4x💪🏼 Let’s go!! Team DM💗

Kathy

Loved it 🙌🏻👏🏻 #66 💪🏻💪🏻

Day 1 HIIT
 (edited version)

Day 2 - Upper body, Push
Class

After 1.5 months of being totally unbalanced (2 jobs 🤪) I am trying to get back on track 💪🏻 & starting from day 1. 
When I think of my happiest time this year, it was when I was doing your workouts 🙌🏻
Hope you are feeling better 🤗😘

Needed an early workout so did this upperbody one again.. so much faster & stronger than the first time around 💪🏻💪🏻 Happy Wednesday 😘

Won’t be able to lift my Wine after that workout 🔥🔥🔥🍷😂

Day 2 - Upper body Push 
(Edited version)

Day 3 Lower body focus 
(The edited version)

Day 3 Lower body focus
Class

Day 4 - Time to Stretch

Loved the kick, step back but I added a punch 🤜🏻 at the end for added spice😉 Amazing sweat!! 🥲

Day 5 - HIIT it out! Class

Day 6 - Lower body focus (class)

Burn baby burn 🔥 it was tough 😅 still ♥️ it

Day 7 - Upper body pull (class & edited version)

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