Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 19 (Upper Body)
Uploaded: 2024-01-16T01:10:45.859Z
Duration: 60 min
Description: Strong Girl Summer Day 19 (Upper Body)

This was a good one!! Arms are pumpin’ 💪🏼

Bailey Buzick

Brie

Done! Ready for the last week. Feeling strong :)

Samantha

Sick for a week, but I am finally able to get back at it! This one felt so good!

Krystal

Feeling very accomplished after finishing that one. I went up in weights and felt it for sure. Good lift!!

Day 19 ✔️ I would prefer more variety in the strength training workouts (not every exercise, but a little more different than the same things each week!). I have also been enjoying the cardio circuits except for the ones structured like Day 18. Love this workout program and your app. Keep it coming 👏🏼

Megan Bright

Maddie

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!

Plank Hold

Strong Girl Summer Day 19 (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 💪🏼 🥵

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)

Chantelle

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 10 (Upper Body)

Great challenge today! Did back to back workouts since I missed a day this week

Love this one..Instead of running I did a cardio workout  of my own :)

Great workout. I subbed the run for a power walk because I didn’t have the proper shoes. That an circuit was different! Loved it!

Strong Girl Summer Day 11 (Cardio Circuit)

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

Strong Girl Summer Day 12 (Upper Body)

Legs are jello! Great lower body workout and the increased reps really got me

Today was shweaty and heavy!! 😍 Any workout starting with a backwards walk is my fave 💪🏼

Strong Girl Summer Day 13 (Lower Body)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Strong Girl Summer Day 14 (Active Recovery)

Literally felt my leg muscles shake 
2 min wall sit!!

Mental challenge getting here today but I’m glad I showed up and finished it! Love leg day

Strong Girl Summer Day 15 (Lower Body)

Love this workout, especially the kettlebell workout!

Loved the kettlebell workout. Went on a walk besides the run

Loved this circuit and that the runs were split up, it didn’t feel like 2 miles of running!

Strong Girl Summer Day 16 (cardio circuit)

Pushed the weights today and the arms are jello💪🏼

My triceps are getting noticeably stronger!

Got this one done! Plank at the end killer

Strong Girl Summer Day 17 (Upper Body)

This was a TOUGH one to jump back into. I did as much as I could

Killer. Did 5 rounds instead of 10 because I wanted to also include a shoulder integration workout and walk.

Strong Girl Summer Day 18 (Cardio Circuit)

My favorite leg workout! I enjoy the squats / lunges

I really like the squats! I’m thinking that’s my favorite 😁

Strong Girl Summer Day 20 (Lower Body)

Took my rest day Friday walk/ yoga so will do my upper and lower body sat/ Sunday

Did this yesterday. Walked my dog and did some light work to make sure I was good enough to get back at it today.

Strong Girl Summer Day 21 (Active Recovery)

Legs are shaking! The hardest week is always the last one :)

I really love walking backwards! I can tell a difference in my knees!

Strong Girl Summer Day 22 (Lower Body)

Love this one! Did half the sets so I can add some plyo in.

Strong Girl Summer Day 23 (cardio circuit)

Feeling pretty darn good today! Getting stronger everyday 💪🏼

Strong Girl Summer Day 24 (Upper Body)

I know why it’s called the devils circuit….🥵 😈

Like I mentioned last time death by reps!

33 min. Had to modify the burpees by putting my hands on a step

Strong Girl Summer Day 25 (Devil's Circuit)

Officially done with Strong Girl Summer. I feel like this is one of the tougher upper body days

Strong Girl Summer Day 26 (Upper Body)

Good finish to the 27 day challenge 💪🏼 FEELING GREAT!

Last one!! Loved this program even the 2nd time around

Strong Girl Summer Day 19 (Upper Body)

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