Name: Playbook - Kaytlin Neil - Week 5 Day 6: Upper Body
Uploaded: 2024-01-16T01:10:45.634Z
Duration: 60 min
Description: Week 5 Day 6: Upper Body

Michelle

Wanted to skip stuff (abs) but persevered and completed everything 💪🏼 it feels so great to cross that mental barrier

Bailey Buzick

Holli Hardman

Just what I needed after a bachelorette weekend in Nashville!

Brittany

Christina

Can't believe there is only a week left! Time flies...

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

-Grab a close grip cable connection
-Extend your arms out until you feel a slight stretch in your back
-Pull your hands toward your sternum 
-Hold for a split second, squeezing your shoulder blades together
-Release back down

Close Grip Seated Row

-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

-Bend over so your body is parallel to the floor
-Row one dumbbell up, with your elbow out, in line with your shoulder
-Alternate between arms

Alternating Wide Row

-Lay facing the floor
-Flex your back, lifting your arms and legs off the ground
-Pull your arms back, flexing your lats
-Extend your arms back straight
-Release back down

Supermans

-Hold a side plank
-Drop your hip to the floor and lift back up
-Do as many as you can on your feet, then drop to your knee if you need to
-10 each side

Side Plank Hip Dip

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

Mountain Climber

Triset

-Grab a barbell with your palms facing towards you
-Curl the barbell up, keeping your elbows in place
-Release back down

Barbell Reverse Curl

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

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 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 5 Day 6: Upper Body

Community

More workouts from Kaytlin Neil