Name: Playbook - Kaytlin Neil - Week 6 Day 3: Upper Body
Uploaded: 2024-01-16T01:10:45.654Z
Duration: 60 min
Description: Week 6 Day 3: Upper Body

Michelle

Finished Get Strong! Wanted to finish on some pullups :) Loved it and I feel stronger- next week will start the Get Strong - Home version!

Samantha

Christina

Did a 3.75 mile walk with a friend for my cardio. Also almost did a pull up unassisted...almost!

Andrea

Same workout as last week! Push 👏🏻 the 👏🏻 weight!

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 6 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

Melinda

Week 1 Day 6: Upper Body

Took a rest day today as I'm doing a 5k tomorrow morning.

Week 1 Day 7: Active Recovery

Pushed weights up this time, gonna feel it later 🥵

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Week 2 Day 3: Upper Body

Week 2 Day 4: Lower Body

I'm really loving all of the workouts in this program. They are well balanced, and they are challenging while still possible.

Week 2 Day 5: Upper Body

Woohoo! Feels good to be back from a rib issue. I kept it lighter, but I feel so good!

Week 2 Day 6: Upper Body

Week 2 Day 7: Active Recovery

Mistake for the one star, your workouts are great always 5 stars! 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ it was an accident

Lindsey

Week 3 Day 1: Lower Body

Struggled with the inchworms, but I got them done!

Krystal

Week 3 Day 2: Upper Body

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

Week 3 Day 3: Upper Body

Love leg days! Happy Thanksgiving! 🍁 🦃

Those banded glute bridges killed me today! Such a great workout!!

Kaiti

Week 3 Day 4: Lower Body

Watching the dead bugs and thinking they’d be easy, but those killed me! 💀

Week 3 Day 5: Upper Body

Seriously loving these workouts. I dont usually look forward to upper body workouts, but I am excited to do these!!

I love how quick these workouts seem to go by 💪🏼👏🏻

Bailey Buzick

Week 3 Day 6: Upper Body

Did this the other day because I desperately needed it, and man did it help

Week 3 Day 7: Active Recovery

Had to take a week off as I had an upper respiratory thing going on. Glad to be back!

Week 4 Day 1: Lower Body

I liked this arrangement. I forgot to do the mountain climbers during the right superset, so I did it during the next.

Week 4 Day 2: Upper Body

I was able to step up my weights today on this one. They felt good.

Great arm day! May the 4th be with you 😊

Week 4 Day 3: Upper Body

This one didn’t feel as intense as usual but still loved it 💪🏼

Increased my weights and really felt like a badass! Also tried the 🍊 pre-workout... brings me back to my youth! Tastes just like Tang!

Week 4 Day 4: Lower Body

Lesly

Week 4 Day 5: Upper Body

Loving this workouts and the app. So easy to follow

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

My legs were shaking sooo bad! I was able to up my weight for everything and I couldn’t be more proud of myself!

This workout was much needed and I think my hams are gonna bust 🥴

Week 5 Day 1: Lower Body

Killlllled my shoulders today 👌🏻💪🏼

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

Week 5 Day 2: Upper Body

Holli Hardman

Week 5 Day 3: Upper Body

My legs were shaking by the end of this workout! The military squats killed me. Kaytlin Neil officially killed me today 💀

Week 5 Day 4: Lower Body

Gabby

Great arm day those 21 bicep curls rock!!!

Week 5 Day 5: Upper Body

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

Week 5 Day 6: Upper Body

Started the day with a little mother's day yoga... followed by French toast obviously...

Week 5 Day 7: Active Recovery

I use to hate RDLs but now they’re my favorite workout!

Week 6 Day 1: Lower Body

Omg the woman makers are killer but love them

Week 6 Day 2: Upper Body

Honestly my knees and ankles have truly never felt better. I legit used to hear them crunch with every squat! Not anymore! 🙌

Week 6 Day 4: Lower Body

Week 6 Day 5: Upper Body

Brittany

So happy and proud of myself to be done with this challenge.  I love it! Definitely going. To start again this challenge.  Great upper body workout.

Week 6 Day 3: Upper Body

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