Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 12 (Upper Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.448Z
Duration: 60 min
Description: Strong Girl Summer Day 12 (Upper Body) *at-home version*

Great burn!! Biceps are feelin it big time, need tougher bands though!

Courtney

Ashley

Upper is always my fav! Enjoying the plank also!🥰

Michelle

Elaine

Janet

Trying to work up to 8 with the band and she increases the reps to 10 😆 great arm workout!

Samantha

Here is a “pull” upper body workout! That means we are focusing on back and biceps today 💪🏻

-Hang on the pull-up bar, with your arms fully extended
-Relax your shoulders so your shoulders touch your ears
-Flex your back pulling your shoulders down and away from your ears ⁠
-Repeat

*do this if you have a pull up bar* Scapular Pull-Up

-Attach a band to a higher area so you can pull it down, like you’re doing lat pulldowns
*If you’re at home attaching it to stairs works great!
-Grab the band in both hands
-Pull your shoulders down only flexing your lats (this is a small movement)

*do this if you don’t have a bar* Band Scapular Pull Down

At-Home Scaps

-Grab a band and start with in down by your hips 
-Circle your hands backward, until you feel a stretch
-Circle your hand back forward

Band Dislocate

-Grab a resistance band
-With your palms facing the ground, pull the band out to shoulder width and control back in

Band Pull Apart

-Overhand grip the bar
-Extend your arms all the way straight
-Pull your chin up to the bar
-Release back down
*do as many regular pull ups as you can then finish the set off with assisted pull ups (band or machine)

Pull Up

-Grip the band and pull it down until you can put your foot in
-Stomp the band down so your leg is straight
-Grip the bar
-Cross the non-banded leg in front of the banded leg
-Pull yourself up to the bar 
-Control back down

*Pull up modification* Band Assisted Pull Up

Warm Up to Pull Up Circuit

-Sit on a box with a band attached to the bar
-Grip the band and pull the band down until your hands are at your shoulders
-Hold for a second at the bottom
-Release with control back up

*do this if you don’t have a pull up bar* Band Lat Pull Down

- Get in a split lunge stance with the band under the front foot
- Row the band up toward your ribs
- Try not to swing the band, but control it up and back down

Band Single Arm Row

-Attach a band to a stable object
-Row your hands back, squeezing your shoulder blades together 
-Control back out

Band Seated Row

-Start with the dumbbells down by your side
-Curl the dumbbell up
-At the top twist your pinky in toward your body for a little added squeeze
-Control back down
-Alternate dumbbells if you’re using really heavy weight

Bicep Curls

-Hold the dumbbells with your palms facing your body
-Tuck your elbow into your side and raise the dumbbell up, keeping your palm facing away from you
-Control back down

Alternating Reverse Curl

Superset

-Get into a half kneeling position 
-Hold the band at your chest with your fingers interlocked
-Press the band away from your body at shoulder level
-Control back in while keeping your balance
-10 reps each side

Band Half Kneeling Pallof Press

- Hinge forward holding the dumbbells on your shoulders 
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell Good Morning

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

90 Sec Plank Hold

Strong Girl Summer Day 12 (Upper Body) *at-home version*

Christina

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Chantelle

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

I felt this one today,more so than the other ones. Keep em'coming

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Love this workout 💪🏼 especially the planks!

Strong Girl Summer Day 12 (Upper Body) at-home version

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