Name: Playbook - Demi Bagby - W9/D2 Upper Body
Uploaded: 2023-06-19T15:00:29.914Z
Duration: 45 min
Description: W9/D2 Upper Body

Fave upper body day I’m getting so much better at pull-ups 🫶

Kelsey

Remy

My shoulders are roasted! Can't even lift my phone

Rajkou

Pais

One of my favorites, pull ups make me feel so strong 💪🏻

Shareea Eakins

Wide Push-ups 1 x 14
Push-ups 2 x  20 
Diamond push-ups 1 x 14
Wide pull-ups 1 x 8
Pull-ups 2 x 10
Close grip pull-ups 1 x 8 
Standing  shoulder press 4 x 15,12,10,8 
Lateral and front raises 4 x 20 
Barbell row 4 x 15,12,10,8

-Get into a push-up position with your hands wider than normal
-Lower yourself to the ground
-Press yourself back up to the starting position

Wide grip push-ups*

-Get into a high plank position
-Lower your body to the ground
-Press yourself back up to the starting position
-Repeat

Push-ups*

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close tot he floor and push through your hands to come up 
- Engage your chest

Diamond pushups

-Hang from a pull-up bar with a wide grip
-Pull your chin up nd over the bar between your hands
-Lower and repeat

Wide pull-ups*

-Hang from a pull-up bar
-Pull yourself up to the bar touching your upper chest or getting your chin above the bar
-Lower and repeat

Pull-ups*

- Place your hands close with your palms facing away from you 
- Pull your self up engaging your back 
- Lower with a slow controlled movement

Close grip pullups

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbell sand repeat

Standing shoulder press*

-Stand holding a dumbbell in each hand
-Raise the dumbbells out to the side laterally, then lower
-Raise the dumbbells to the front, then lower
-Repeat

Lateral and front raises

- Keep you back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull

Barbell rows

W9/D2 Upper Body

Definitely a leg burner especially in the quads. Overall great workout!

Brian

Very challenging but was able to adapt the weight and get solid reps.

Nick Sacco

AWESOME app! Easy to follow and love that there are fun unique exercise!!💪🏼

Cassie

W1/D1 Legs

Will definitely have to work on my diamond push ups and pull ups.

Nici

Ryan

W1/D2 Upper Body

OMGGGGG THIS WAS SO GOOD AND IM 💀💀💀💀😂😂

Kacie Williams

Kayhlia

Some trouble with lateral jump box exercise but really great session !

Ozie

W1/D3 Legs and Abs Circuit

Was a great work out. Arms are feeling good.

Teja

W1/D4 Arm Day

Olivia

Alyssa

W1/D5 Full Body Circuits

Great work out. Really feeling it in my calves and hamstrings!!!

Definitely feeling the burn 🔥 great workout

Shayla Thomson

I really liked mixing the static lifts in with the single joint movement!!

Jackson Knott

W2/D1 Legs

Lindsey

Sheena

My shoulders are killing me! So awesome, thank you!🙃

W2/D2 Upper Body

Richelle Jones

Legs feel like jello and bricks at the same time!

W2/D3 Leg and Ab Circuit

Great work out. Arms are feeling good. Really feel it in my triceps!!

My arms hurt so bad but it's a great feeling! Thanks!

W9/D2 Upper Body

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