Name: Playbook - Kaytlin Neil - Week 5 Day 3: Upper Body
Uploaded: 2024-01-16T01:10:45.620Z
Duration: 60 min
Description: Week 5 Day 3: Upper Body

Michelle

Bailey Buzick

Holli Hardman

Christina

Love the new moves! And the 21’s killed me!!

Brittany

Ok finally was able to do backwards walking for 10 minutes at 2mph without holding on! Only took me 5 weeks! 😉

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

-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

-Start with a regular bicep curl (1 rep) 
-Then angle your hands out to your sides and do a wide bicep curl (rep 2)
-Alternate back and forth

Bicep Curl to Wide Curl

-Bend over, keeping your back flat, until your back is parallel with the floor
-Overhand grip the barbell and row the bar up to your lower chest
-At the top pretend you’re pinching a pencil between your shoulder blades to ensure you’re getting the right amount of squeeze

Bent Over Barbell Row

-Similar movement to a straight arm lat pull down, but instead of pulling straight down, squeeze to the side
-Alternate back and forth between sides

Twisting Straight Arm Lat Pulldown

-Start with 7 lower half curls
-Do 7 top half curls
-Finish with 7 full bicep curls

Bicep 21’s

-Grip the dumbbells with a neutral grip (palms facing you’re body)
-Keeping your elbows to your side, raise the dumbbells up and lower

Hammer Curls

-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 5 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!

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 3: Upper Body

Community

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