Name: Playbook - Juice & Toya - DAY 2, W4 [Upper Body Strength] BW
Uploaded: 2024-01-08T02:35:51.774Z
Duration: 45 min
Description: DAY 2, W4 [Upper Body Strength] BW

I can tell I was a runner who never worked the other body parts!

Jennifer

Anita

Elizabeth

Circuit 1
3x12	Eccentric Wide Push Up
3x12	Blast Off Pushup
3x12	Reverse Plank + Reach 

Circuit 2	
3x15	W-Pull Down
3x12ea	Behind The Head Fly (Elbow Plank)
3x12 	Blast Off Plank

Circuit 3	
3x12ea. Elevated Woodchop
3x12	Overhead Sit Up
3x12	Garhammer Raises

Finisher 8 min EMOM:
8 push ups 
10 up downs

-Begin in push up position with hands wide, outside of the shoulders
-Go down slow, with a 3 to 4 count on the way down and press up fast

Eccentric Wide Push Up

-Begin in tabletop position, and set hips back like a child's pose
-"Blast off" into push up position, and lower down into a push up as you thrust hips forward
-Press back from the bottom of the push up back into the child's pose position and repeat

Blast Off Push Ups

-Begin sitting with knees bent in front of you, hands behind you, fingers pointing towards your back
-Thrust hips up and squeeze glutes, keep core engaged
-As you thrust up, reach the left hand up over head. 
-Go back to starting position, and repeat with right hand

Reverse Plank And Reach

Circuit 1

-Begin laying flat on your stomach, arms extended in front of you
-Pull arms back, with elbows wide, and actively squeeze your shoulder blades as you pull back
-Keep core engaged to protect lower back

W Pulldowns

-Begin in high plank position 
-Bend one arm and bring the hand to the side of your head
-Rotate the elbow open as you keep your hips up and core engaged

Behind The Head Fly

-Keep core tight and engaged 
-Push back into a down dog 
-Use momentum coming forward into a plank

Blast Off Plank

Circuit 2

-Maintain hips facing forward
-Keep ribs tucked and core engaged

Elevated Woodchop

-Begin on your back, core engaged and hips tucked, dumbbells straight up over the shoulders
-Come all the way up into a sit up, keeping arms straight, and drive all the way up until your arms are overhead
-Keep core engaged as you lower yourself back down

Dumbbell Overhead Sit Up

-Start with legs extended straight up 
-Lift hips off the ground, bottoms of your feet toward the ceiling
-Slowly come down into a leg raise, keeping core engaged

Garhammer Raises

Circuit 3

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up Down

Finisher EMOM

DAY 2, W4 [Upper Body Strength] BW

You both make it look too easy! Thanks for the sweat!

Tavaceia

Definitely a challenge but you will feel great when you finish! 💪🏽

Grace

D1 DAY 1, W1 [Full Body Strength] BW

Haven't exercised in a minute this kicked my ass.  Pure 🔥🔥

Andrea

Donna

D1 DAY 1, W2 [Full Body Strength] BW

Love the workouts but can't cast them to my roku like I can the intro to the series. No cast icon on the actual workout

Jess

A nice one! I did it at my own pace - even if I didn’t feel very good before starting it! It was worth it!

Anca

D2 DAY 2, W1 [Full Body Strength] BW

My sit ups are pretty weak, but just have to keep with it....

Claudia Ivette González Gómez

D2 DAY 2, W2 [Full Body Strength] BW

Jasmine

D3 DAY 3, W1 [Cardio-HIIT] BW

Katie

D3 DAY 3, W2 [30 Minute HIIT] BW

Alba Oaks

D4 DAY 4, W1 [Active Recovery] BW

Shauna

Jesse Mir

D4 DAY 4, W2 [Active Recovery] BW

This work out was great! Made it through 9 reps.i've been a  runner since my early 40's but never really spent too much time working on the rest of my body.  So this is good for me

Managed 11 rounds 💪
Super proud. Next time will go for 12 😅

D5 DAY 5, W1 [Pyramid Challenge

Not easy! Had to break some up into groups of 20 but finished it all

DAY 2, W4 [Upper Body Strength] BW

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