Name: Playbook - Leah Casciano - W1/D3 UPPER BODY
Uploaded: 2024-03-18T17:33:42.656Z
Duration: 35 min
Description: W1/D3 UPPER BODY

Amber

It was great. No core stuff today but it was nice to move.

Hanna

Never really trained like this- with lots of supersets. Digging it!

Amy Yeary

Such a great workout. My lower body is sore from yesterday so this was perfect. I’m gonna be sore tomorrow.

Meghan

Gia Gaudio

I don’t usually sweat or burn a lot of calories during upper body BUT this one…..MAN!!! Got my heart rate up

Bailey

Ciara

Holy arm burn! I’ll be lucky if I can move my arms tomorrow to open presents! Thanks!

Michelle

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells
⚡️ Bench

- Hands should be slightly outside shoulder width 
- Lower dumbbells to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline DB bench press

- Start in a seated position with your back supported on an incline with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated incline shoulder press

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Upper Body // Back & Biceps

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright 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

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells 
⚡️ Bench

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up leading with your thumbs out, until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies (Reverse Grip)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥
Move through the exercises for the allotted reps until the clock hits 6:00

Equipment:
⚡️ Dumbbell

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- Keep your elbow underneath your shoulder, and feet stacked on top of each other

Elbow side plank

- Start in a plank position
- Bring your shoulder toward using your last and triceps 
- Keep your core engaged

Low plank extension

CORE 💦

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥
Move through the exercises for the allotted reps until the clock hits 6:00

Equipment:
⚡️ Dumbbells 
⚡️ Bench

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

- Start in a boat position
- lean out while staying above ground and keeping core engaged
- Come back to boat position

Weighted In & outs

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

C ORE 💦

W1/D3 UPPER BODY

Trey

Madison

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W1/D3 UPPER BODY

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