Name: Playbook - Kelsey Oloughlin - W1/D3 Back & Abs
Uploaded: 2023-07-16T16:52:57.650Z
Duration: 60 min
Description: W1/D3 Back & Abs

Colleen

Jovanka

Gisele Rigo

Allie

My legs are still burning from day 1. Great back and killer ab workout!

Ashlee Ramsumeer

Laura Kate

Cynthia

Serena

Michelle

McKenna

Katie Park

Christina

Loved this workout! Got me in and out of the gym quick…. and sweaty 🔥🔥

Kolbi

Clara

My favorite workouts right now!❤️❤️❤️

Chelsie

Karlie

Dila

Miso

We will be doing a full, heavy back day today with a focus on abs at the end to strengthen our core!

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

-CAN also do assisted pull-ups!

Pull-up

- 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

-Use close grip attachment
-Full extension and row towards body
-Back straight up and face forward
-Really focus on using your lats to pull towards your body
-Last set as heavy as you can!

Close Grip Row

-Use single hand attachment 
-can use a bench or just kneeling
-Full extension of your arm and bring all the way to 90 degrees in
-Pull with your lat
-last set amrap 
-20 reps total (10xarm)

Single Arm Cable Row

-Arms slightly bent
-Contract rear delts and bring weight out to side
-Squeeze shoulders together at top of movement
-Slowly bring arms back to start position
-every set amrap

Rear Delt Fly Machine

-Core Tight
-Chin Up
-Slowly alternate bringing knees to chest
-Don’t let your booty sag!

Reverse Plank with Knee Drive

-Plank position
-Bring your knee to your elbow
-core tight
-spine neutral
-Alternate until time is done

Knee to Elbow Plank

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

W1/D3 Back & Abs

Great! Thank you. Will core be integrated on some days?

Jean

W1/D1 Quad & Glute Focused Leg Day

Monica

W1/D2 Biceps, Triceps, & Shoulders

W1/D4 Hamstring & Glute Leg Day

Needed the cardio this am! It’s been a minute

Did a power jog instead. Still can not run but keep putting in some kind of effort

So good - normally I hate cardio, but this was a game changer for me💪🏼🙏🏻♥️

Camilla

W1/D5 Cardio Day

First workout in two weeks after feeling sick. Great workout!

Maybe slightly longer with the 30 second reps.

Lauren

W1/D6 Full Body Workout

Definitely well over an hour, but such a tough and good workout!! One of my favorites

Mariah Goff

W2/D1 Quads & Glutes - Week 2

Actually dead - hopefully I’ll be able to do those pushups at some point😂

W2/D2 Shoulders, Triceps & Chest - Week 2

Lillian

W2/D3 Back, Biceps & Abs - Week 2

W2/D4 Hamstrings & Glutes - Week 2

The stair stepper is my least favorite thing at the gym… but I felt so good accomplishing something hard today 💪🏼

W2/D5 Cardio & Abs - Week 2

Finishing with the front raises to lateral as you said on instagram ;)

W2/D6 LEGS & SHOULDERS - Week 2

I can't rave about this enough! It was amazing!!!

Alex

W3/D1 Quads + Glutes + Abs - Week3

W3/D2 Shoulders + Triceps + Abs - Week 3

Wow this one made me feel strong!!! Loved it 😍

W3/D3 Full Body Workout- Week 3

Sheesh. Abs are burning 🔥 back is toasted. Love it so much

W3/D4 Back + Biceps + Core - Week 3

W3/D5 Hamstrings + Glutes- Week 3

I love the combination of legs and shoulders!!! This was so good 🔥🔥🥹🥹

W3/D6 Legs + Shoulders - Week 3

Mallory

Burner!!! Heart rate up to 170 in this 🔥🥵

Kass

W4/D1 Quads + Glutes + Core

W4/D2 Chest + Shoulders + Triceps + Core

That was KILLER !! I’m definitely going to be sore tomorrow!

W4/D3 Back + Biceps

W4/D4 Hamstrings + Glutes + Core

Tbh, i didn’t want to do this workout today,  just finished and it feels great :)

Hailey

I have always hated cardio - not any more… I love this kind of cardio🙏🏻🤍💦⏱️

W4/D5 Cardio + Core

Abigail

W4/D6 Full Body Movement!

Alex Jenkins

W5/D1 Full Lower Body

Rachel

Ellie

W5/D2 Shoulders, Triceps, Biceps + Core

W5/D3 Back + Cardio

W5/D4 Hamstring + Glutes

Focused on TUT today 🔥 such a good workout!

W5/D5 Chest, Triceps + Core

So quick and good - perfect start on the weekend♥️💪🏼

W5/D6 Shoulders + Legs

Kelsey!! This workout was insane in the best way possible 🔥🔥

W6/D1 Quad Focused Booty Day

Diane

W6/D2 Back, Biceps, Abs + Cardio

Pushing past my limits feels so good 🔥

So damn good!! My triceps are BURNIN! 🔥

W6/D3 Shoulders + Triceps

My legs are quivering like crazy after that! Loved it.

Perfect!! On point!! Wauw!! Kelsey - your workouts made my days full of energy♥️💪🏼

W6/D4 Hamstring Focused Leg Day

W6/D5 Cardio + Core

W6/D6 Chest, Shoulders, Triceps + Abs

Barely walking out of the gym today 🙌🏼

W7/D1 Quad Focused Leg Day

I loved that I could finish most of that workout on the squat racks. Made it feel so simple but such a good pump 💪🏼

W7/D2 Back, Core + Cardio

Loved this one! Feelin’ myself today 🤙🏼

W7/D3 Upper Body Burn 🔥

Hot. Fire. Flames. Leg day 🔥🔥🔥😅

Kirsty

W7/D4 Hamstrings + Glutes + Core

Perfect active rest day - love this and The simple core exercises 💪🏼🫶🏼

W7/D5 Cardio + Core

W7/D6 Back + Legs

Never had i felt my glutes as much as after this workout😅

W8/D1 Full Lower Body

New week perfect workout by YOU💪🏼🫶🏼

W8/D2 Back, Biceps & Core

Absolute fire workout 💪🏻 Arms are like jelly, need a minute before driving home!!

W8/D3 Shoulders, Chest + Triceps

Already know my legs are gonna be feeling it tomorrow

W8/D4 Glute Focused Leg Day

Loved this one ♥️ love the combo cardio💪🏼

W8/D5 Full Body + Cardio

This workout pushed me in a so good way! I can really see and feel the difference💪🏼♥️

W1/D3 Back & Abs

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