Name: Playbook - Kaytlin Neil - Week 2 Day 6: Upper Body
Uploaded: 2024-01-16T01:10:45.519Z
Duration: 60 min
Description: Week 2 Day 6: Upper Body

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

Amy Yeary

Michelle

Matt

It was good. Trying to up my weight and add a few more reps

Jill

Love seeing the progress in my biceps and back so far!

Brittany

Christina

Andrea

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

-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 2 Day 6: Upper Body

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

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 6: Upper Body

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