Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 12 (Upper Body)
Uploaded: 2024-01-16T01:10:45.788Z
Duration: 60 min
Description: Strong Girl Summer Day 12 (Upper Body)

Chantelle

Samantha

Arms are pumped!! Today was a good lift and I loved it

Bailey Buzick

Maddie

I love this workout. Never thought I would say that about an upper body/arms day!

Krystal

Starting to feel pretty sore, but glad I got this workout in early today 👊🏼

Megan Bright

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

1 Set of Scapular Pull-Ups

-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

-Grab a close grip cable connection
-Extend your arms out until you feel a slight stretch in your back
-Pull your hands toward your sternum 
-Hold for a split second, squeezing your shoulder blades together
-Release back down

Close Grip Seated Row

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

Half Kneeling Pallof Press

-Start in a half kneeling position
-Pull the cable toward your shoulder while starting with your palm facing away from you then twisting toward you

Half Kneeling Cable Twisting Pull Down

Superset

-Grip the bar outside of shoulder width
-Keeping your shoulders rolled back (not letting them come up by your ears) pull the bar down to chest level
-Release back up

Wide Grip Lat Pull Down

-Grab a barbell 
-Have your hands about shoulder width apart
-Curl the bar up, release down

Barbell Bicep Curl

-Overhand grip the barbell
-Keeping your elbows next to your side, raise the bar up
-Control bar back down

Barbell Reverse Curl

*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)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Catalina Steele

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Brie

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Cassandra

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Strong Girl Summer Day 9 (Devil's Circuit)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 12 (Upper Body)

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