Name: Playbook - Kaytlin Neil - Week 2 Day 3: Upper Body
Uploaded: 2024-01-16T01:10:45.447Z
Duration: 60 min
Description: Week 2 Day 3: Upper Body

Michelle

Matt

Increased weights and it felt so good! I have to modify the pull ups, but I am hoping I will be able to at least do a couple by the end of the six weeks!

Krystal

Shawna

I feel more stronger this week doing the pull-ups I can't wait to see more progress and get more stronger.  ❤

Lesly

Christina

This is the same workout as last week! I really want you to pick up heavier weight if you can!

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

-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
-You can use a band or assisted machine if you can’t do a pull up!

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 2 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

Cassandra

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

Week 1 Day 3: 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 2 Day 3: Upper Body

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