Name: Playbook - Juliana Brown - Week 2 Day 6 Upper Body/Pull + Core (HOME)
Uploaded: 2024-04-03T11:35:06.071Z
Duration: 60 min
Description: Week 2 Day 6 Upper Body/Pull + Core (HOME)

Nikki

This was a people killer😮‍💨 thank you Julie it was great!

Hannah Henry

Man makers 😮‍💨😅 enough said haha

Brittany

Jessica

Sarah

Jess Perry

- Start by lying on your belly in Superman position
- extend your arms up over your head and pull down to 90°
- Squeezing your lats as you pull down

Superman lat pull downs

- Kneeling on the floor 
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Kneeling alternating dumbbell curls

- Pull the dumbbells towards your face with elbows flared outward
- Squeeze your lats as you pull down

Face pulls

Superset 1

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell man makers

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

Feet elevated dumbbell renegade rows

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side
- Reps is total between both sides

Dumbbell single arm bent-over row

Superset 2

- Hold a dumbbell in a 45 degree angle above you head while lying down
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Weight over head bicycle crunches

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides
- 20 sec on each side

Side plank + leg raise

- Take a small dumbbell in each hand 
- Start by lying on your back
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Dumbbell bicycle crunches

Core Conditioning

- Start on your hands and knees, raise hips and knees slightly off the floor
- Holding in this position, alternating arms tapping knees

Bear Crawl Knee Taps

- 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

Warm up

Week 2 Day 6 Upper Body/Pull + Core (HOME)

START HERE

Daily Habit To Do List

Meal Plan Ideas

I’ve always loved smoothie bowls. Can’t wait to make it tomorrow!

Weekly Recipes

Week 1 Day 1 - Lower body + core (GYM)

Nikkia

Derek

Let's just say I won't be able to walk tomorroow😂

Kirian

Week 1 Day 1 - Lower body + core (HOME)

It was a wooly-burger one😮‍💨Fantastic!

Week 1 Day 2 - Upper body push + core (GYM)

Thanks Juliana for challenging me to jump back in here! 👊

My niece and I got it done…holy Moses! 💪🏼💦

Emmy Vargas

Week 1 Day 2 - Upper body push + core (HOME)

Week 1 Day 3 - Full body + cardio + core (GYM)

Good stuff right before thanksgiving too! 💪😂

Week 1 Day 3 -  Full body + cardio + core (HOME)

Walked the woods to find a Christmas tree

Done! I think lol. Happy Thanksgiving Julie I hope yours is awesome!

Week 1 Day 4 - ACTIVE REST DAY

Week 1 Day 5 - Lower body/glutes  + core (GYM)

😮‍💨 I can tell I’ll have Bambi legs tomorrow! 😅

Week 1 Day 5 - Lower body/glutes  + core (HOME)

Week 1 Day 6 - Upper body pull + core (GYM)

Week 1 Day 6 - Upper body pull + core (HOME)

Lower body is always my favorite way to start the week off!

Week 2 Day 1- Lower body + core (GYM)

Hannah

Week 2 Day 1 - Lower body + core  (HOME)

Week 2 Day 2 - Upper body push + core (GYM)

Week 2 Day 2 Full - Body/Core (HOME)

Intense! 😮‍💨 but Assault bike-0 Hannah-1 👍

Week 2 Day 3 - Full body + core + cardio conditioning (GYM)

Dang that workout something about it yo 🔥💪

Mara Madrigal

Week 2 Day 3 Full Body (HOME)

Winter hiking the other day out to some ice cave action 🤘

It was 0 degrees, but got some crisp fresh air in!

Week 2 Day 4 - ACTIVE REST DAY

Week 2 Day 5 - Lower body + core (GYM)

It was fantastic! Those Overheads tho 😮‍💨

This was super fun. The abs were my fav!! 💛

Week 2 Day 5 - Lower body/Core (HOME)

Week 3 Day 1 - Upper body push + core  (GYM)

Dang another Wooly booger! It was great! 💪

Week 3 Day 2  - Lower body/glutes + core (GYM)

Week 3 Day 3 - Full body  + core (GYM + HOME)

Week 3 Day 4 - ACTIVE REST DAY

Week 3 Day 5 - Upper body pull + core (GYM)

Week 3 Day 5 - Upper body pull + core (HOME)

Week 3 Day 6 - Lower body + core (GYM)

Week 3 Day 6 - Lower body + core (HOME)

Amber

Week 4 Day 1 - Lower body + core (HOME)

Week 4 Day 1 - Lower body + core (GYM)

Week 4 Day 2 - Upper body push + core (GYM)

Awesome upper body! I love/hate renegade rows!

Week 4 Day 2 Upper Body/Core

Holy crap what a workout!! Thanks Juliana!!

Lol my Alternating plank dumbbell lifts weren't graceful 😏 but Done ✔️!

Week 4 Day 3 - Full body + core + conditioning

Week 4 Day 4 - Active Rest Day

Week 4 Day 5 Upper Body/Core

Week 4 Day 6 - Lower Body + core (GYM)

Thanks for these Juliana! Even when I get off pace and miss a few days, these are great to come back to! 🤘

Week 4 Day 6 Lower Body + core (HOME)

Week 5 Day 1 (GYM) Lower Body + core

I adore the is workout. I do like 3 rounds of anything (more reps) rather than 4 rounds. Do I have ADHD? Lol, I do better mentally when I know it’s 3. So I guess a push is good. Loved all these movements tho!

Week 2 Day 6 Upper Body/Pull + Core (HOME)

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