Name: Playbook - Janet Calderon - W1/D2 Upper Body/back home challenge
Uploaded: 2024-01-02T12:08:53.660Z
Duration: 60 min
Description: W1/D2 Upper Body/back home challenge

Julia

Jayde

Elizabeth

Favorite workout 💪🏽💪🏽🔥🔥

Zujeiry

Maria

Alison Wright

Stephanie Bailey

Rosa

Adria

marsha mayle

Patricia Ann

To do a traditional pull apart grab a light band with your hands about shoulder width apart (make them narrower if this is too easy). Bring your shoulders as close to your ears as possible, then take them as far away from your ears as possible and keep them there throughout the set. From here, try to pull the band apart, ensuring your shoulders don’t shrug up towards the ears and you keep your hands at roughly the same height as the shoulders. Pause when the workout band touches your chest and return to the starting position.

Banded pull aparts

Using a bench or similar surface, get into an elevated plank position by placing your hand on the bench for support and legs shoulder width apart. With the opposite arm, complete the desired number of dumbbell rows. Switch hands and complete the same number of dumbbell row reps with the other arm. Repeat for the desired number of sets.

Elevated plank Rows *

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Grip the Dumbbell with a neutral grip
- Make sure you’re bent over, chest parallel to the ground
- Pull the Dumbbell back toward your upper chest, while squeezing your shoulder blades together

Bent over close grip row

- reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Dumbbell Reverse Flys

Superset 1 upper body/back home 1

Part 1:

 a) Keeping your back straight, engage your core and contract your biceps to curl upwards halfway until your hands are in line with your elbows.

b) Pause for a moment and return to the starting position. Repeat this half curl six more times for a total of seven reps.

Part 2

a) Starting from a half-curl position with your hands in line with your elbows, contract your biceps to curl upwards until your hands are near your shoulders.

b) Squeeze your biceps hard at the top and return to the starting position. Repeat this half curl six more times for a total of seven reps.

Part 3

a) Lastly, bring your hands back down by your sides and contract your biceps to curl all the way upwards until your hands are near your shoulders.

b) Squeeze your biceps hard at the top and return to the starting position. Repeat this full bicep curl six more times for a total of seven reps.

Bicep 21’s

W1/D2 Upper Body/back home challenge

Maha

8 weeks postpartum and this was a bit tough. Thank you 😊

Excellent transition back to Playbook after 14 week training challenge! 🦵🏾🦵🏾

W1/D1 Legs Home Challenge

stace

W1/D3 Upper Body/Shoulders home

Kaila

W1/D4 Legs/Glutes home challenge

By far my favorite workout! Even though I’m all sweaty and my heart is racing, I reallyy enjoyed this workout ❤️

Holy shit..done right after a leg workout 🥵 feeling the burn, loved it 💪🏼

W1/D5 Ab & Cardio Week 1

Death by Bulgarian Splits🥵🥵🥵🥵🥵🥵🥵🥵😫😫😫😫😫😫😫

Still a little tough but better than the first leg day 💪🏽🦵🏼

W2/D1 Legs Home

Yasmara

W2/D2 Upper Body/Back home

Death to these shoulders 💪🏽💪🏽😫😫

Shoulder day always burns!! But so good 🥵

W2/D3 Upper Body/Shoulders Home

Couldn’t do gym but this was a killer 🔥 butt on fire 🔥💪🏼 seeing the gains 😍

Shulie

W2/D4 Legs/Glutes Home

Harder than last week but still my favorite day!

W2/D5 Abs & Cardio

Least favorite day 🥵 my thighs are on fire

W3/D1 Legs home

Evelyn

W3/D2 Upper Body/Back home

My shoulders are on straight fire 🔥😩😅

You killed my shoulders 🥵🥵. It hurt so good

W3/D3 Upper Body/Shoulders Home

Always feel that extra push during Leg day!! You’re the best, Janet 💗

W3/D4 Legs/glutes home

Needed a second round. Bad idea after upper body but I did it 💪🏼

W3/D5 Abs & Cardio

Loving the jump squats at the end 🙌🏽🫶🏽

W4/D1: Legs Home

Going up in weights and feeling stronger every time 💪🏼🔥

W4/D2: Upper Body/Back Home

W4/D3: Upper Body/Shoulders Home

Back after a week off and boyyyyyyyyy this burned 🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D2 Upper Body/back home challenge

Community

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