Name: Playbook - Jill Griffiths - FEB/MON - upper body PLUS
Uploaded: 2024-05-02T15:06:43.655Z
Duration: 60 min
Description: FEB/MON - upper body PLUS

Karl Rasmussen

This one is difficult, but I think it is one of my favorites. 😅

Awesome! Tough but good. I didn't do the dead hangs. I need to build up my shoulders for that.

Katie

Rena

Monday's workout in February is Upper Body focused with a few surprises mixed in. 

Let me know in the comments how it goes!

Your Trainer Jill

Cardio warm up of choice

My favorite set of all time. 

Modify the chin-ups as needed.
Options: 
use a band
jumping chin ups
use a machine or do push-ups

Underhand grip 
Goal is a smooth pull on the way up and a controlled pull on the way down. 

Modifications:
Use a low bar and keep feet on the ground.
Use an assisted pull up machine.
Use a band.

Chin ups (modification shown)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Set 1: chin ups & bicep strength

5 unassisted OR 20 using the bench.

Start with arms extended and shoulders down and away from the ears.

As you lower down hinge at the elbow trying to keep chest up. 

Push throw the hands and straighten back up

Dips (modification shown)

Get in push up position.

Complete push up, and then follow up with two Mtn climbers

Push up + 2 mtn climbers

Set 2: Upper body

Sit down on bench or put the pulley down low and sit in the ground.

Sit up tall and with elbows out row both hands back.  

Squeeze the back and then slowly return hands back to starting position.

You can do this movement with a band too!

Seated row

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

While hanging on bar, draw shoulder blades together and down.
Hang while keeping the same position.

If you drop stop the timer and then start again when you start again.

Dead hang

Set 3: Back set

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

FEB/MON - upper body PLUS

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

FEB/MON - upper body PLUS

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