Name: Playbook - Kaytlin Neil - Week 5 Day 2: Upper Body
Uploaded: 2024-01-16T01:10:45.615Z
Duration: 60 min
Description: Week 5 Day 2: Upper Body

Michelle

Killlllled my shoulders today 👌🏻💪🏼

Bailey Buzick

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

Christina

Woman makers... that's all I have to say...

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

-Start in a plank position
-Lower your body down until your chest hits the floor
-Arch your back and release your hands off the mat 
-Push back up
-Do as many as you can on your toes then drop to your knees to finish if needed

Hand Release Push Up

-Hold a plank position
-Keep your core flex while moving your body in a circle
-Do 10 each direction 
-Drop to your knees if needed

Plank Circles

Superset

-Similar motion to a dumbbell fly
-Hold the cables out in front of you at chest level with your arms extended & soft elbows 
-Control your hands apart out to your sides 
-Squeeze back to the center

Cable Fly

-Hold the dumbbell over your head
-Bend at the elbows, keeping them in place next to your ears 
-Extend back up

Overhead Tricep Extension

-Hold a pair of dumbbells at your hips and drop them to the floor into a plank position
-Row 1 arm at a time
-Do a push up
-Pop your feet up
-Neutral grip press the dumbbells over head
-That’s one rep 🔥

Woman Makers

-Start with dumbbells down at your sides, raise them laterally to shoulder level
-Lower back down (1 rep)
-Raise dumbbells up in front of you to shoulder level
-Lower back down (rep 2)

Lateral Raise to Front Raise

-Stand with a barbell down by your hips
-Leading with the elbows, pull the barbell up until your hands hit chest level
-Lower back down

Barbell Upright Row

-Same form as a regular tricep kickback, but twist at the top of the extension

Twisting Tricep Kickback

-Pick any machine! Stair stepper, rower, elliptical or treadmill. 
-Work for 30 secs at a mild pace
-Then sprint for 30 sec
-Repeat for 10 mins

Cardio Quickie

It’s important to strengthen your body through its full range of motion, so don’t skip these stretches!

Sit back on your heels, relax into the full knee bend and shoulder stretch

Child’s Pose

-Put your arm against a pole or a wall bent at a 90 degree angle. 
-Twist your body until you feel a stretch, hold.
-Repeat on the opposite arm.

Right Arm Chest Stretch

Left Arm Chest Stretch

-Lay face down, put your hands under your shoulders and lift up
-Arch your back, pressing your hips into the ground, hold.

Cobra Pose

Upper Body Stretch

Week 5 Day 2: 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 5 Day 2: Upper Body

Community

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