Name: Playbook - Kaytlin Neil - Week 3 Day 3: Upper Body
Uploaded: 2024-01-16T01:10:45.538Z
Duration: 60 min
Description: Week 3 Day 3: Upper Body

Michelle

Matt

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

Catalina Steele

Feeling stronger every day! Upped my weights again!

Krystal

Obsessed with these workouts. Tbh I think you should do a folder full of stretches, that would be clutch. I feel like I definitely don’t stretch enough but you seem to know the best ones 😍

Bailey Buzick

Been slacking on my running! Gonna try adding a mile a few days a week and work on speeding it up a tad. 😳

Andrea

I definitely felt more confident with this upper body workout than yesterday.

Getting stronger each workout! Love the feeling of pushing my weights.

Brittany

Christina

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

-Put a towel under your elbow if you have one, if not, keep your elbow out 1-2 inches
-Start with your arm bent with the cable in front of your shoulder
-Move your hand away from your body
-Control your hand back to center

Cable Shoulder Rotation

-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

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

-Grab a pair of dumbbells
-Hold them down at your side 
-Curl the dumbbells up twisting them until your pinky is towards you at the top of the curl
-Release back down

Dumbbell Bicep Curl

-Sit on a bench and bend over, parallel if you can
-Start with dumbbells I’m hand, with your palms facing your body 
-Raise the dumbbells without swinging them
-Control back down

Seated Reverse Fly

-Connect a straight bar on the cable machine
-Bend over slightly and grip the bar with your arms out straight with a slight bend in the elbows
-You should feel a little stretch 
-Pull the cable down
-Release back up

Straight Arm Lat Pull Down

-Have your elbows up, aligned with your shoulders
-Pull the bar toward your face while keeping your elbows in place
-Straighten your arms back out

High Elbow Cable Bicep Curl

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

Barbell Reverse Curl

-Place one hand and one knee on a bench for stability
-Straighten your arm down with the dumbbell in hand until you feel a slight stretch in your back
-Leading with the elbow, row the dumbbell up
-Squeeze your shoulder blade at the top
-Release back down

Single Arm Dumbbell Row

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 3 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

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 3 Day 3: Upper Body

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