Name: Playbook - Kaytlin Neil - Week 1 Day 6: Upper Body
Uploaded: 2024-01-16T01:10:45.419Z
Duration: 60 min
Description: Week 1 Day 6: Upper Body

Michelle

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

Catalina Steele

Melinda

Matt

We love it!!! Thank you for such amazing workout 💪🏼

Angelica Jackson

I can’t believe I actually completed a whole week! I’ve already gone up in weight since day 1! Can’t wait for week 2!

Kaiti

Andrea

Another great workout! It would be awesome if we could track weight & reps with the app.

Chenelle

Just when I think I found my favorite workout, I do the next one and love it even more. After one week, my husband said he can already see leaning across my back and shoulders.

Jill

Great! Those back lifts are the hardest part 😆

Diana Faux

I actually didn’t do this bc I don’t have a barbell.. I tried to think of replacements, but couldn’t figure it out ... it looks like a good upper body workout though!

Dana Davalos

Really enjoyed the work in my forearms today. That is an area I haven previously worked very much.

Brittany

Good workout! I’m so happy I’m staying motivated

Christina

Would still like to see at home alternatives 👌🏻 don’t have a cable machine. Did google search ideas

Melissa

Got a little sweaty! Loving your workouts! Thanks for being like a coach!🤗

Great as usual! I added a few additional stretches at the end to keep my shoulders open! Definitely going to incorporate a total body stretch into my Sunday morning yoga class tomorrow! 🧘‍♀️🕉✌

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.

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

-Grab a light plate (1-5 lbs)
-Put your elbows up and drop the plate from your head to shoulder level and do 5 rotations
-Then drop your hands to hip level, keeping your arms bent and rotate the plates away from your body, keeping your elbows in place.
-Do 5 reps

Plate Shoulder Rotations

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 Pulldown

-Underhand grip the bar
-Keep your shoulders rolled back (don’t let them raise up by your ears)
-Pull it down to chest level
-Release back up

Underhand Lat Pulldown

-Keep your elbows high and wide when you row up 
-Release controlled back down
-You should feel it in the back of your shoulders

Bent Over Wide Row

-Do a bicep curl up
-At the top of the exercise flip your hand so your palms are facing away from your body
-Lower slow & controlled back down

Zottoman Curl

-Move the cable to shoulder level 
-Keep your palms facing the floor
-Pull the cable starting in front of your shoulder out to your side then back to the front

Cable Rear Delt Fly

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

Barbell Reverse Curl

-Overhand grip a barbell
-Bend over 
-Raise the barbell to your chest keeping your elbows out to 45 degrees 
-Release back down

Overhand Barbell Row (45 degree elbows)

-Lay face down
-Raise your hands over head
-Flex your back up and hold 5 seconds
-Release back down

Laying Back Extension

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 6: 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

Cassandra

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

Week 1 Day 3: Upper Body

Week 1 Day 4: Lower Body

Feeling that shoulder burn at the end! 🔥

Week 1 Day 5: Upper Body

Took a rest day today as I'm doing a 5k tomorrow morning.

Week 1 Day 7: Active Recovery

Pushed weights up this time, gonna feel it later 🥵

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Week 2 Day 3: Upper Body

Week 2 Day 4: Lower Body

I'm really loving all of the workouts in this program. They are well balanced, and they are challenging while still possible.

Week 2 Day 5: Upper Body

Woohoo! Feels good to be back from a rib issue. I kept it lighter, but I feel so good!

Week 2 Day 6: Upper Body

Week 2 Day 7: Active Recovery

Mistake for the one star, your workouts are great always 5 stars! 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ it was an accident

Lindsey

Week 3 Day 1: Lower Body

Struggled with the inchworms, but I got them done!

Krystal

Week 3 Day 2: Upper Body

Thoroughly exhausted. I had to go lighter on the dumbbell rows than I have in years.

Week 3 Day 3: Upper Body

Love leg days! Happy Thanksgiving! 🍁 🦃

Those banded glute bridges killed me today! Such a great workout!!

Week 3 Day 4: Lower Body

Watching the dead bugs and thinking they’d be easy, but those killed me! 💀

Week 3 Day 5: Upper Body

Seriously loving these workouts. I dont usually look forward to upper body workouts, but I am excited to do these!!

I love how quick these workouts seem to go by 💪🏼👏🏻

Bailey Buzick

Week 3 Day 6: Upper Body

Did this the other day because I desperately needed it, and man did it help

Week 3 Day 7: Active Recovery

Had to take a week off as I had an upper respiratory thing going on. Glad to be back!

Week 4 Day 1: Lower Body

I liked this arrangement. I forgot to do the mountain climbers during the right superset, so I did it during the next.

Week 4 Day 2: Upper Body

I was able to step up my weights today on this one. They felt good.

Great arm day! May the 4th be with you 😊

Week 4 Day 3: Upper Body

This one didn’t feel as intense as usual but still loved it 💪🏼

Increased my weights and really felt like a badass! Also tried the 🍊 pre-workout... brings me back to my youth! Tastes just like Tang!

Week 4 Day 4: Lower Body

Lesly

Week 4 Day 5: Upper Body

Loving this workouts and the app. So easy to follow

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

My legs were shaking sooo bad! I was able to up my weight for everything and I couldn’t be more proud of myself!

This workout was much needed and I think my hams are gonna bust 🥴

Week 5 Day 1: Lower Body

Killlllled my shoulders today 👌🏻💪🏼

Great day! I did 2 workouts today to make up for yesterday.  Feeling strong

Week 5 Day 2: Upper Body

Holli Hardman

Week 5 Day 3: Upper Body

My legs were shaking by the end of this workout! The military squats killed me. Kaytlin Neil officially killed me today 💀

Week 5 Day 4: Lower Body

Gabby

Great arm day those 21 bicep curls rock!!!

Week 5 Day 5: Upper Body

Wanted to skip stuff (abs) but persevered and completed everything 💪🏼 it feels so great to cross that mental barrier

Week 5 Day 6: Upper Body

Started the day with a little mother's day yoga... followed by French toast obviously...

Week 5 Day 7: Active Recovery

I use to hate RDLs but now they’re my favorite workout!

Week 6 Day 1: Lower Body

Omg the woman makers are killer but love them

Week 6 Day 2: Upper Body

Finished Get Strong! Wanted to finish on some pullups :) Loved it and I feel stronger- next week will start the Get Strong - Home version!

Samantha

Week 6 Day 3: Upper Body

Honestly my knees and ankles have truly never felt better. I legit used to hear them crunch with every squat! Not anymore! 🙌

Week 6 Day 4: Lower Body

Week 6 Day 5: Upper Body

So happy and proud of myself to be done with this challenge.  I love it! Definitely going. To start again this challenge.  Great upper body workout.

Week 1 Day 6: Upper Body

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