Name: Playbook - Jessica Cahoy - Overall Strength W1/D6
Uploaded: 2024-04-01T18:49:42.242Z
Duration: 45 min
Description: Overall Strength W1/D6

Little sore still!! but feeling strong!! Let’s gooo

Raine

Maggie Cherie

Great upper body workout. Especially after some rock climbing in!

Jenny

Marianna

Great first week. Like the structure and look forward to gains

Erik

⚡️⚡️⚡️ Done! ⚡️⚡️⚡️

Angela

Nikki

- Strict Press Find Your Max

- DB Lateral Raise 3x10
- DB Front Raise  3x10
- Rear Delt Flys 3x10
- Seated Single Arm DB Press 3x10 each side
- Skull Crushers 3x10
- Single Arm DB Row 3x10 each side

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press FIND YOUR 1RM

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

DB lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Hinge forward bringing your chest down toward your thighs
- Fly the dumbbells out and up to shoulder height engaging your rear delts

Rear delt fly

- In a seated position with dumbbell in one hand
- Elbow bent to 90 degrees
- Straighten elbows pressing the dumbbell overhead 
- Lower back to starting position with control
- Complete desired reps then repeat on the opposite side

Single arm DB press

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

Single arm DB rows

Overall Strength W1/D6

🔥🔥after yesterday then this!! 🍑🔥 love it! Need to get that body tight😉

yangBAE

Overall Strength W1/D1

Scary 95# 🤣 stopped there hahaha where’s hubby when ya need him.

Overall Strength W1/D2

Great workout. Just what I was looking for. Is there any place to record what weights I used?

Cristin

Overall Strength W1/D3

Rachel

Have no front squatted in so long!! 95# what?! 🎉

Overall Strength W1/D5

Those split squats had my thighs and booty burning! 🔥🔥🔥

Overall Strength W2/D1

Jessica

Sarah

Overall Strength W2/D2

Overall Strength W2/D3

Gracen Fleming

Overall Strength W2/D5

Holly

Overall Strength W2/D6

I challenged myself to a tall box jump 24 in and heavier Goblet squat with 55 lbs kettlebell. Felt great

Overall Strength W3/D1

Definitely feels like I’m getting stronger 💪🏾💪🏾

Overall Strength W3/D2

Overall Strength W3/D3

These front rack step ups can kiss my @$$🙊🤷🏾‍♀️🔥💪🏾🍑

These front rack steps can kiss my @$$🙊🤷🏾‍♀️💪🏾🔥🍑

Casandra

Overall Strength W3/D5

Overall Strength W3/D6

Was able to add more weight this week! Super stoked to see the strength improve!

Just trying to move and this one got me there! 💪🏼🤰🏼

Lindsey

Overall Strength W4/D1

Overall Strength W4/D2

Loving this program. Only halfway through and I don’t want to reach the end.

Justine

Overall Strength W4/D3

Overall Strength W4/D5

Overall Strength W4/D6

Brooke

Overall Strength W5/D1

Overall Strength W5/D2

Natalie

These workout are awesome. I’ve been doing the overall strength and feel like I’m actually getting stronger. Plus it’s a plan I can stick to.

Overall Strength W5/D3

Overall Strength W5/D5

Overall Strength W5/D6

Overall Strength W6/D1

Overall Strength W6/D2

Overall Strength W6/D3

Overall Strength W6/D5

Overall Strength W6/D6

I was so nervous to retest- - - now I’m ecstatic! 20# PR this morning !! 240>260!! I am beyond thrilled! Thanks Cahoy’s for great programming!

I added 15lbs to my back squat this morning! Went from 170 to 185 with my body weight staying right around 124lbs, give or take during the cycle 🔥💪🏽😊 I’m super excited to max out the rest of the week.

I have no words for how good this is. After a year or more of injury, disappointment, several programs, and feeling like I’d never improve. Stayed consistent with the overall strength and in 7 weeks my back squat went from a conservative165 to 205. In my entire life of sports and lifting I was never able to get past 185 until now.

Overall Strength W7/D1

Added 10lbs! This is by far my weakest lift, especially after experiencing bicep tendonitis over the last year. Super happy to make some gains at 43 💪🏽🔥😊

Overall Strength W1/D6

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