Name: Playbook - Leah Casciano - W4/D3 Upper Body
Uploaded: 2024-03-18T17:33:42.770Z
Duration: 35 min
Description: W4/D3 Upper Body

I somehow have never done this workout and wow!

Amber

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your 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

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up then lower to your chest
- Press the dumbbell overhead

Dumbbell overhead press + tricep extension

Upper Body // Chest & Triceps

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:
⚡️ Cable Machine

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down
- Raise the dumbbells engaging your triceps

Floor glute bridge dumbbell tricep extension

- Lying down with the soles of your feet together and knees outward and KB in your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

KB Frog pumps

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:
⚡️ Cable Machine
⚡️ Dumbbells

- grab the handle with one knee on the floor
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Single arm Lat pulldown (kneeling)

- Hold the dumbbells in front of you with your palms facing you while in a half kneeling position
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB half kneeling Arnold press

Upper Body

- 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

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Arms & Abs 💦💪🏼

W4/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

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

Hanna

W1/D3 UPPER 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 !

W4/D3 Upper Body

Community

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