Name: Playbook - Kaytlin Neil - Week 4 Day 6: Upper Body
Uploaded: 2024-01-16T01:10:45.590Z
Duration: 60 min
Description: Week 4 Day 6: Upper Body

Michelle

Bailey Buzick

Loving this workouts and the app. So easy to follow

Lesly

Brittany

Christina

Dang those military planks...💪🔥💪🥵

Andrea

These are the same workouts as week 3! The purpose of this is to use heavier weights this week to build your muscle up! 🙌🏻

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

-Grab a close grip cable connection 
-Feel a slight pull in your back at the top
-Pull your hands down to just above your chest
-Slow & controlled, release it back up

Close Grip Lat Pulldown

-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

-Grab a single dumbbell and set it on the floor
-Bend over to pick the dumbbell up
-Staying bent over, row the dumbbell up by your hip
-Repeat on the opposite arm

Gorilla Row

-Lay face down, flex your back, lifting your arms and legs off the ground
-Alternate lifting and lowering an arm and a leg while keeping your back flexed

Swimmers

-Hold a hand-plank position 
-One arm at a time, lower your body into an elbow-plank
-Try your best to keep your hips from moving side to side or twisting
-Do as many as you can on your toes, then finish the rest of the reps on your knees if needed!

Military Plank

-Get in a hand-plank position 
-Pull in one knee, then the other 
-Focus on keeping your core tight

Mountain Climber

Triset

-Hold the dumbbells down by your side with your palms facing outwards
-Lift the dumbbells up wide, outside of your shoulder width 
-Release back down

Wide Bicep Curl

-Lay on the ground with your arms above your head and your legs out straight
-Snap your hands and your feet up in the air
-Lower back down
-If you can’t do this movement, try bending your knees to make it easier

V-Snap

-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 4 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!

Matt

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 4 Day 6: Upper Body

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