Name: Playbook - Kelsey Oloughlin - W5/D3 Back + Abs
Uploaded: 2023-07-16T16:52:58.338Z
Duration: 45 min
Description: W5/D3 Back + Abs

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope seated cable high row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-Seated or kneeling

Seated cable row

-Bent over, perform fly, and bring it above head

Bent Over Fly into High Fly

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion
-if you cannot do incline, normal row is great! 
-12 per arm

Dumbbell incline row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

-Hold weight with arms straight
-Using lower abs, bend your legs, tap ground, and bring up with your hips

Weighted Toe Taps with Hip Lift

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

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

Knee to Elbow Plank

W5/D3 Back + Abs

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

Gracie

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

Becca

W1/D3 Back & Biceps

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W1/D5 Full Body Workout

Great abs even though it was a late workout

Michelle

W1/D6 Abs Workout (Active Rest Day)

W2/D1 Quads & Glutes - Week 2

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

Dila

Serena

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

Anais du Preez

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

After the weighted 30 lunges X3 the 60 back lunges felt impossible 😭 had to adjust but great workout!

Emily

W3/D1 Quad + Glutes + Abs - Week 3

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

Arms are on fire 🔥 slowly building arm muscle and it feels so good!

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

Kylie

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

W3/D6 Legs + Shoulders- Week 3

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

Never thought home workouts could be so hard 😅. Thanks Kels.

Anni

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Beatrice

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

W5/D2 Biceps, Shoulders, Triceps + Core

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

Liza

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W5/D3 Back + Abs

More workouts from Kelsey Oloughlin