Name: Playbook - Kelsey Oloughlin - W1/D3 Back, Core + Cardio
Uploaded: 2023-07-16T16:52:57.981Z
Duration: 70 min
Description: W1/D3 Back, Core + Cardio

Monica

Hailee

Jovanka

Jess Tesch

Loved this one! Couldn’t do the cardio portion because I have shin splints but I supplemented with walking!

Ashley

Diane

8-12 Minute Walk

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
-can be assisted or not

Assisted pull-ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

-Using cable machine
-Kneeling, bring arm into side, keeping chest and back straight
-8 per arm (16 total reps)

Kneeling Single Arm Row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

-Hold the bar with both hands shoulder width apart and extend your arms. Push down on the bar until it reaches your thighs, then slowly move the bar back to starting position and repeat

Standing Lat Pushdown

Cable Circuit

-Seated facing towards machine
-Extend arms straight 
-Slowly bring in

Rear Delt Machine

-Table top position
-Bring arm and opposite leg together in the middle
-10 reps per side

Arm to Knee Crunch

-Holding weight, keep back flushed on ground, bring legs up and back down

Weighted Leg Raise

Using a challenging weight, or no weight, pull legs into your chest and extend.

Weighted V crunches

Perform a circuit, take a break in between no longer than 45 seconds (if needed) or complete entire circuit without a break 

Can repeat if want to!

-no incline 
-speed of 3.5 or higher
-10 minutes

10 minute walk

5 minute run

-incline of 7.0 or higher 
-speed of 3.5 or higher
-10 minutes total
-no grabbing the treadmill

10 minute incline walk

-speed of 6.0 or higher 
-incline of 7.0 or higher

5 minute incline run

-30 second sprints x 4 (2 minutes total)
-30 second break in between
(can walk in between or completely rest) 
-10.0 speed or higher
-6.0 incline or higher

30 second incline sprints

30 minute cardio

W1/D3 Back, Core + Cardio

Jesse

Wow what a workout…my legs are on fire 🔥🥹🔥🥹🔥

W1/D1 Quads + Glutes

Dominika

Taliya

Arms have never felt so on fire then they did this workout!!

W1/D2 Upper Body

Lauren

The hip thrusters with the dead lifts had me 😅😅 Great workout!

Colleen

W1/D4 Hamstrings + Glutes

Chels

had to do sprints at 4.0 incline felt like i was dying

Madison

W1/D5 ACTIVE REST DAY

Gisele Rigo

W1/D6 Chest + Shoulders + Abs

Gonna need crutches after that one 😮‍💨

Alyssa

Hip thrusters are my nemesis but I’m getting better!

W2/D1 Full Lower Body

Would be great if the app could give you a range of weight you should be lifting based on progress and previous workouts

Laura

Those T laterals were killer on my shoulders 😅😅🔥🔥

W2/D2 Shoulders, Triceps + Core

That 10.5 incline was brutal! But I did it and feel so good 🔥💖

W2/D3 Back, Biceps + Cardio

W2/D4 ACTIVE REST DAY

Maria Elisa

Alina

W2/D5 Glutes

W2/D6 Shoulders, Chest + Core

W3/D1 Quads + Glutes

Upper body is always challenging for me but this workout really gave me the confidence to execute!

W3/D2 Upper Body + Core

I love how I get to focus on specific muscles in this workout!

W3/D3 Back + Cardio

W3/D4 Active Rest Day

W3/D5 Hamstrings, Glutes + Core

W3/D6 Shoulders + Core

W4/D1 Full Lower Body

Didn’t want to train this am, but did anyway and so glad that I did!!

W4/D2 Shoulders, Triceps + Core

W4/D3 Back, Biceps + Cardio

W4/D4 Active Rest Day

Rachel

W4/D5 Glutes

W4/D6 Shoulders, chest + core

Perfect workout!
My legs are shaking 🤣

Dina

W5/D1 Quads + Glutes

I’m starting to see change in my upper body! This is really exciting 😍😍

I think that was my favorite upper body day that I’ve done programmed

W5/D2 Full Upper Body

My back is going to feel that tomorrow 😅😅

W5/D3 Back, Core + Cardio

W5/D4 Hamstrings + Glutes

W5/D5 ACTIVE REST DAY

W5/D6 Shoulders + Back

W6/D1 Full Lower Body

Took me all day to finish. Worked out at home

W6/D2 Shoulders, Chest & Triceps

W6/D3 Back, Biceps + Core

Was shaking halfway through in the best way!!

Wow I thought my butt was going to fall off 😅😅🔥🔥

W6/D4 Full Lower Body

W6/D5 ACTIVE REST DAY

Shoulders are spicy burning over here 😅😅🔥🔥

W6/D6 Shoulders

Feeling stronger in my shoulders like never before!!

Killed me in the best way, as always 🔥

W7/D1 Shoulders, Triceps & Cardio

W7/D2 Full Lower Body

I love this one so much. I’m getting stronger 💖💖👏🏻👏🏻

W7/D3 Back, Biceps + Core

W7/D4 Quads + Glutes

W7/D5 Shoulders, Chest + Core

That really challenged me today 😅😅🔥

W1/D3 Back, Core + Cardio

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