Name: Playbook - Katie Becknell - W1/D4 Upper Body 2
Uploaded: 2024-04-23T23:47:51.405Z
Duration: 60 min
Description: W1/D4 Upper Body 2

Juliette

Lobna

Elise

Great set and can speed through it if in a rush!

Serena

Sara

Raniya

4xamrap pull ups (optional)
4x8-10 lat pull down
3x10-12 seated row
3x10-12 seated cable face pull
3x10-12 cable reverse fly
3x12-15 bicep curl
3x12-15 hammer curl

REP RANGE: as many reps as possible

if pull ups are not one of your goals you can SKIP THIS EXERCISE!!

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine like the one in the video or you can wrap a band around the top bar by the grips and use that to assist you. 

FORM TIPS:
You can choose whatever grip you like, either close grip, underhand, overhand, etc whatever you feel comfortable with! At the beginning of the movement make sure you do essentially a scap pull (pulling your shoulder blades back and down) then drive and pull your elbows down to lift your body up.

Pull Ups

REP RANGE: 8-10

SET UP:
Find the cable lat pull down machine. Its a machine with the cable attachment at the top and a seat with pads to hold your legs down. 

First, sit on the seat facing towards the machine and adjust the pads so that there isnt any space between the top of your thighs and the pads to make sure you will be stable during the exercise. And make sure the cable attachment is the long bar attachment. 

FORM TIPS:
Grab the long bar attachment just outside of where the bar bends on each side. Pull the bar down and slide your legs into the seat. 

Pull your shoulder blades back and down and drive your elbows down towards your sides. Your torso should be slightly leaned back so you can pull the bar down past your face and to the top of your chest.

Lat Pulldown

REP RANGE: 10-12

SET UP:
Find the v shaped, semi wide cable attachment, when holding this attachment, your arms will be about shoulder width apart. I dont want you to use an attachment that is too narrow for this exercise (in our circle chat feel free to ask about attachments and I can send you guys pictures of the ones Im talking about!). Then find the seated row machine, this machine has more of a bench attached to it with the cable at about the same level as the seat and a pad to place your feet on. 

FORM TIPS:
Sit on the bench close enough for you to reach the cable attachment, grab the attachment with your palms facing inward, and place one foot on the elevated pad. Using your planted leg, push back until your arms are fully straight with some tension on the cable and place your other foot on the pad as well. You should have a slight bend in your knees

Your starting position for this movement will be slightly leaned forward with your arms fully extended. Similar to the bent over row, drive your elbows straight back and squeeze your shoulder blades together. During the pulling movement, your torso can move from being slightly leaned forward to straight up BUT I dont want you to lean BACK at all. Pull until the cable attachment is right next to your sides then slowly release back to the starting position.

Cable Seated Row

REP RANGE: 10-12

SET UP:
Find a cable machine that has two cable heads, usually your gym will either have a large cable machine with free cables, lat pull-down cables, and seated cables all in one or (like shown in the video) a cable machine with two arms that can be adjusted in to many different heights and widths

For the first cable machine described set the height on both cables to slightly above your head. For the second machine, first make sure the width is wide enough, ideally 45 degrees out from the machine and again the height should be slightly above your head. 

You wont need any attachments for this and how I typically hold the cable is on the ball like end of the cable. So at the very end there will be a carabiner where you clip on the attachments, right below the clip will usually be a black ball looking thing. Ill grab onto that for this exercise. To do that Ill usually with the opposite hand, hook my finger into the carabiner and pull the cable out slightly so I can grab onto the ball with the other hand and repeat for the other side. 

FORM TIPS:
Once you grab the cables, step back so that you can extend your arms straight out in front of you and your hands are in line with the cable machines on either side. Pull your shoulders back and down then pull the cables away from the center until your extended arms are out to your sides. Keep your arms almost straight with a slight bend at the elbow.

Cable Reverse Fly

REP RANGE: 10-12

SET UP: set the cable machine to the highest setting and attach a rope attachment. 

FORM TIPS: take one to two steps back and sit on the floor. Hinge your upper body back about 45 degrees and pull your shoulder blades back and down. Hold the rope with your palms facing in towards each other and pull until your hands are beside your face, squeezing the top of your back to get you there.

Seated Cable Face Pull

REP RANGE:12-15

SET UP:
Grab a lightweight EZ bar and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

EZ Bar Bicep Curl

REP RANGE: 12-15

SET UP:
Grab two dumbbells and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a neutral grip meaning your palms are going to be facing inward towards each other. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

Dumbbell Hammer Curl

W1/D4 Upper Body 2

Jill-Dey

Stacey

Karli

W1/D1 Leg Day 1

Chanel

Struggling to type this because my arms ache so much! Another fab workout thank you!

Brett

W1/D2 Upper Body 1

jennie

That was awfully painful! My legs are DEAD

W1/D3 Leg Day 2

Another super challenging workout 🏋️

Kaitlyn

ooof this one had me shaking!!! functional movements are definitely something I want to work on more

Selyna

W1/D5 Functional Full Body

amazing workout, just couldn’t do the walking lunges cause the gym was too packed 🥲

W1/D4 Upper Body 2

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