Name: Playbook - Ellen Nieman - W1/D3 Upper Body 2
Uploaded: 2024-03-20T17:09:08.107Z
Duration: 60 min
Description: W1/D3 Upper Body 2

Great workout…feeling the 💪🏼💪🏼

Casey

Another 🔥 day! Thankful for a break from lower body 😅 the workouts are working

Bailey

Shannon

Jill

Jennifer

Tokyo

Warm-up:

5 min treadmill incline walk 

1 set of each for 30 seconds:
Jumping Jacks
Arm Circles
Banded External Shoulder Rotation 
Banded Pull Aparts

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Cable rope low row

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Db lateral raises

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset

W1/D3 Upper Body 2

Worked up a great sweat. Recently switched to this from HIIT workouts and was worried I wouldn’t feel as tired- I was wrong!

Gina

Really like the sequence of sets and the timing of the rest works for me great 👌

Joana

Great workout! A nice change up from what I usually do and challenges me more!

Josi

W1/D1 Upper Body 1

Spring

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Darvina

I no won’t be able to walk tomorrow but dang that felt good!!

W1/D2 Lower Body 1

The burn went crazy 😰🔥 awesome workout !

Kayla

Ssttooppppp!! So good!! Baby giraffe legs tomorrow!

W1/D4 Lower Body 2

Lily

W1/D5 Full Body

Chadia boussaert

W2/D1 Upper Body 1

W2/D2 Lower Body 1

W2/D3 Upper Body 2

W2/D4 Lower Body 2

Not going to lie, I normally skip the split squats. Did them today, feeling it!

W2/D5 Full Body

W3/D1 Upper Body 1

W3/D2 Lower Body 1

W3/D3 Upper Body 2

W3/D4 Lower Body 2

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

Now time to eat some turkey.  Happy Thanksgiving.  Burn baby burn

W4/D4 Lower Body 2

W4/D5 Full Body

W5/D1 Upper Body 1

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

Bulgarian split squats will be the death of me 💀

W5/D5 Full Body

W6/D1 Upper Body 1

W6/D2 Lower Body 1

W6/D3 Upper Body 2

W6/D4 Lower Body 2

W6/D5 Full Body

W7/D1 Upper Body 3

W7/D2 Lower Body 3

W7/D3 Upper Body 4

W7/D4 Lower Body 4

W7/D5 Full Body 2

Alyssa

W8/D1 Upper Body 3

W8/D2 Lower Body 3

W8/D3 Upper Body 4

W8/D4 Lower Body 4

W8/D5 Full Body 2

W9/D1 Upper Body 3

W9/D2 Lower Body 3

W9/D3 Upper Body 4

W9/D4 Lower Body 4

W9/D5 Full Body 2

W10/D1 Upper Body 3

W10/D2 Lower Body 3

W10/D3 Upper Body 4

W10/D4 Lower Body 4

W10/D5 Full Body 2

W1/D3 Upper Body 2

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