Name: Playbook - Kaytlin Neil - Week 1 Day 3: Upper Body
Uploaded: 2024-01-16T01:10:45.261Z
Duration: 60 min
Description: Week 1 Day 3: Upper Body

Cassandra

Had to modify some because I don't have all the equipment, but I loved it!

Michelle

Matt

Andrea

Sheila

Shawna

Guess. Who. Did. Two. Unassisted. Pull-ups!!! Rewarding myself with a beach day! ⛱ 🌊

Oh I loved this one 😂😂 got a sweat going on couldn't do pull-ups so I used the machine to help . 1mile point 7 . Did sone running. Have a great day

Mercedes

I love starting a program over. Getting able to push my weights more is exciting!

Brittany

I felt so good..it’s just that I don’t have much equipments in my house

Vimala Deavi

Great! I was a little unmotivated today but knocked it out

Jill

Diana Faux

Kaytlin

Dana Davalos

Christina

Great! I used your Instagram method for pull-ups so I did the first option for all of the pull-ups!

Holli Hardman

Great! I’m really loving these workouts. Love the variety of moves.

Great workout today, I wasn’t too excited for all the cardio but I feel so good after finishing. My whole body is shaking after today!!

Bailey Buzick

Arms were already burning from yesterday! Did banded pull ups for a modification.. Upper Body on fire 🔥

Samantha

I was hoping for upper body cuz my legs are sore! It was ALL good!

Got myself up to 2mph for the backwards walking! Definitely still doing assisted pull-ups but my goal is to do 5 unassisted! Got any tips?

This is an upper body that has mostly “pull” exercises. Go heavy on these where you’re maintaining good form but also struggling to finish the last 1-2 reps.

Walk 5-15 mins (depending on how much time you have) backwards on the treadmill. Go at a comfortable pace, (2-3 speed) no incline.

When getting on and off the treadmill, make sure to use the handles on the side of the treadmill to lift up your body weight and the steps on the sides of the treadmill.

Warm Up

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

Band Pull Apart

-Bend one leg and put your same arm elbow on the inside of your knee, just in front of the knee cap
-Have the dumbbell up by the ceiling then lower it down without rounding your shoulder forward
-Slowly and controlled, raise the dumbbell back up

External Shoulder Rotation

Superset

-Do as many pulls ups as you can to failure

**If you can’t do pull ups go to my “feed” section and find pull-up regressions to do in place of regular pull ups in my “Pull-Up Tutorial”

Pull Ups to Failure

-Put a bench on an incline 
-Lay your chest on the bench with dumbbells hanging down
-Lift up the dumbbells keeping your elbows high and wide and release back down
-You should feel this in the back on your shoulders

Incline Bench Wide Row

-Sit on an incline bench
-Have dumbbells on each side 
-Curl the bicep up to the top
-Release, controlled back down

Incline Bench Bicep Curl

-Grip the rope so your palms are facing each other and your thumbs are pointed back
-Pull the rope towards your face with your hands leading the way (not the elbows)

Face Pull

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

Barbell Bicep Curl

-Grab a pair of dumbbells
-Start with your palms facing your body in an overhand grip
-Raise the dumbbells to your shoulders 
-Release back down

Reverse Curl

-Sit on a bench with your torso bent over, chest touching your thighs if they can
-Raise the dumbbells up leading with the pinky side
-Release back down

Rear Delt Fly

LISS = Low-Intensity Steady-State Cardio 

Pick a cardio machine and maintain a comfortable pace for 20-30 mins. 

(Stair stepper, treadmill, elliptical, rower, etc)

Cardio LISS

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

-Grab a pole or bar
-Sit your hips back, bending your torso over until you feel a stretch
-Slowly twist side to side for the 30 secs
-30 sec each arm

Single Arm Lat Stretch

Upper Body Stretch

Week 1 Day 3: Upper Body

Loved this!!! So glad I discovered your workouts! I'm recovering from a knee injury, so this was perfect!

Amy Yeary

it was great I Definitely felt it I'm the hamstring

jarryssa

Love these workouts! So easy to follow and always sweaty after

Haley

Week 1 Day 1: Lower Body

Brianna

Week 1 Day 2: Upper Body

Catalina Steele

Week 1 Day 4: Lower Body

Feeling that shoulder burn at the end! 🔥

Week 1 Day 5: Upper Body

I got interrupted part way through so I wasn't able to keep my heart rate up like I had hoped. But I came back and finished regardless

Week 1 Day 3: Upper Body

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