Name: Playbook - Kassidy Callori - Upper Body + Killer Core
Uploaded: 2026-05-19T17:32:17.011Z
Duration: 45 min
Description: Upper Body + Killer Core

We’re combining 2 different upper-body movements and finishing strong with a killer core burnout 🥵
This one builds strength, definition, and endurance all in one session.

✨ Complete 4 sets of each movement
✨ Use warm-up sets on the first 3 movements (always protect your joints)
✨ Finish with core for that deep burn

Want to level it up?
👉 Add 10,000 steps or 20 minutes of cardio after for extra burn 💪🏼

* the first two sets are warm-ups, so be sure to lower your weight and increase the reps.

- Sit in an upright position, holding a dumbbell in each hand at the shoulders, using a pronated grip (palms facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated DB Shoulder Press

* the first two sets are warm-ups, so be sure to lower your weight and increase the reps.

Seated DB flies

* the first two sets are warm-ups, so be sure to lower your weight and increase the reps.


- Stand upright, and lift the dumbbell to the top of one shoulder
- Overlap your hands under the top head of the dumbbell, then press it into an overhead position
- Slowly lower the dumbbell behind your head into a stretched position by flexing the elbows
- Press the dumbbell back up to starting position, flexing the triceps at peak contraction

DB Standing Overhead Tricep Extension

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Keeping a slight bend in the elbows, raise the dumbbells outward and upward until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Bent Over DB Rear Delt Fly

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Extension

- Attach a rope to the bottom pulley of the cable machine
- Grasp the rope with both hands, turn your back to the machine and hinge forward slightly
- Hold the rope with your elbows in close to your head and the arms bent, knuckles aimed at the machine
- Exhale as you press the rope forward and up, extending your arms overhead
- Pause at peak contraction of the tricep before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Overhead Tricep Extension - Low Pulley

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the attachment with a neutral grip (palms facing in)
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top/mid-section of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Neutral Grip Lat Pulldown

- Lay down, bend your knees and plant your feet on the ground hip-width apart, a few inches away from your glutes
- Lift one foot of the floor, you can either extend the leg straight or keep it in a bent knee position, whichever feels most comfortable for you
- Drive your hips up until you form a straight line with your body between your shoulders and knee
- Pause at peak contraction, squeezing your glutes, before you lower the hips back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

Knee Ups

Dead bugs

- Hold a strong glute bridge position, a dumbbell held in each hand, using a neutral grip (palms facing in), arms extended above your shoulders
- Keeping the elbows in a fixed position, bend the elbows to slowly lower the dumbbells to each side of your head
- Extend the elbows, bringing the dumbbells back up to starting position and flexing the triceps hard in the top position
- Maintain a tight core and squeeze your glutes throughout the movement

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