Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 19 (Upper Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.542Z
Duration: 60 min
Description: Strong Girl Summer Day 19 (Upper Body) *at-home version*

Michelle

Elaine

Awesome. Plank hold was intense. First official workout in about a week since I got sick and haven't been able to do things lol

Ashley

Great upper body workout! Feeling strong!

Samantha

Vanessa

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!

Plank Hold

Strong Girl Summer Day 19 (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 🤩

Courtney

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. 🥵

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*

Strong Girl Summer Day 10 (Upper Body) *at-home version*

Oh man, this was hard. Jogging is not my fav..lol

Strong Girl Summer Day 11 (Cardio Circuit)

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

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

I definitely feel stronger. But that wall sit kills me. Lol

I think I did a workout out of order 🤔 still a great leg day.

Janet

Great leg day, long week but feeling strong!!

Strong Girl Summer Day 13 (Lower Body) *at-home version*

Always Love recovery day! Did yard work then definitely stretched!

Strong Girl Summer Day 14 (Active Recovery)

Pushed the weights heavy! And now I’m on the floor…tush and legs are beat!

Bumped up quite a bit on weights today. Gonna feel it tomorrow. Great workout!

Strong Girl Summer Day 15 (Lower Body) *at-home version*

Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Oof feeling strong but that 2 min plank was tough!!

Strong Girl Summer Day 17 (Upper Body) *at-home version*

Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*

Strong Girl Summer Day 20 (Lower Body) *at-home version*

I always do stretching & foaming plus cleaned my car & that was a workout in its self.

Went on a nice walk! Excited for the next leg

Strong Girl Summer Day 21 (Active Recovery)

Strong Girl Summer Day 22 (Lower Body) *at-home version*

Shoulder is hurting today (not workout realted) but did a slower/modified version! Great cardio!

Strong Girl Summer Day 23 (cardio circuit)

Strong Girl Summer Day 24 (Upper Body) *at-home version*

This one was the least painful of all the devil's circuits 😵😅

I think I like this Devils circuit! Always sweaty but good!🥵💪🏼☠️

Strong Girl Summer Day 25 (Devil's Circuit)

I love doing the upper as you know but those planks I’m really enjoying!

Strong Girl Summer Day 26 (Upper Body) *at-home version*

One of these days maybe I’ll like legs!😜

Strong Girl Summer Day 19 (Upper Body) at-home version

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