Name: Playbook - GINA - TUESDAY DAY 2 UPPER- FULL UPPER
Uploaded: 2023-03-13T03:29:20.830Z
Duration: 60 min
Description: TUESDAY DAY 2 UPPER- FULL UPPER

Reece

This was insane!!! but such a good workout!!

Great workout for a cold rainy day ! I did it at home used band for rowing . Thank you .😍

Marisol

It was good! First workout in awhile, felt great.

Daniella

Dannii

Love walking into the gym with a plan already waiting for. This is a game changer. Also really love that warm-up is included!

Katie

Those spider curls rows I don’t remember are brutal and I loved it!!! 🤣💜

Loren

I hate upper body day but loved every second of this workout! Killer!

Yara

Will feel this one tmmrw! But powered through 💪🏼💪🏼

Chelsea

Grace

Sanchita

Kristen

Ishtar

This was intense but I felt really good at the end 💯💯💯

Nicole

Safiyah

Bhara

Srujana

Another empowering focused session! Thanks Gina, love you!

Cate

SO THANKFUL! This is exactly the simplicity I needed. Yet I feel equipped!

Brooke

Alisha

Arms are burning and feel like jello 😊

Madeleine

Ria Bhargava

Treadmill Jog

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

It’s actually called that btw ;)

- Step forward with your left leg, and lower your body into a lunge. 
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

8 reps per side

Worlds Greatest Stretch

Pls keep your low back planted on the mat at all times when doing Deadbugs. Practice first with your body weight!!

- Start in a high plank position 
- Bend at the elbows to come down, keeping your pelvis tucked in and your core tight 
- Come down as slow as you can

Incline slow negative push ups

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Superset 1

4 rounds = 4 supersets

1 superset = both exercises back to back!

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Superset 2

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Seated Row

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 3

- 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

TUESDAY DAY 2 UPPER- FULL UPPER

Any suggestions for if I don’t have a curl machine for the hamstring curls??

Ainhoa

We did it Joe! Great workout, had me taking my deep breaths 😅

Been a long time follower on IG. Just started this program and I love it! Cant wait to continue :)

Annalisa

MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑

Katelyn Head

THURSDAY DAY 3- LOWER FUNCTIONAL

I hate body workouts 
I have no balance at all 😭🫣 but hey….. I did it

Simona

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

Waldo

Prithivi

Really great, loved ending the squat pulses! Would’ve liked another set with a hamstring focus in this workout!

Arwa

MONDAY WEEK 2 GLUTE AND HAMMIES

Jasmine Martinez

TUESDAY WEEK 2 FULL BODY UPPER

THURSDAY WEEK 2 LOWER BODY FUNCTIONAL

FRIDAY WEEK 2 FULL BODY upper + CORE focus

Holly

MONDAY WEEK 3 - LOWER BODY

I wish there were alternatives to do if you can’t use machines

TUESDAY WEEK 3 - UPPER BODY FULL

Love your workouts. Easy to follow but leaves me catching my breath in the end. Feeling much stronger each week. Progress, baby, progress 🔥

Mrs D

THURSDAY WEEK 3- CORE FULL BODY

A great one! My glutes were on fireeee by the end. The last superset was deadly 😮‍💨🔥

TUESDAY DAY 2 UPPER- FULL UPPER

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