Name: Playbook - Legal Weight - Day 3 Upper Body
Uploaded: 2024-03-15T23:18:48.693Z
Duration: 60 min
Description: Day 3 Upper Body

Carol

Aleinie

Rosalyn

Upper Body

Try to add in 20 minutes of steady state cardio, of your choice, if time permits.

Grab onto the wide handles, lean back slightly as you bring your chest to the bars.

Assisted Pull Ups

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

Circuit 1

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

Lay onto the floor and place the DBs onto your legs. Kick the DBs up as you lay back then immediately elevate hips into a glute bridge. Press DBs straight up

Dumbbell Floor Press *glute bridge

Lay flat on the ground. Sit all the way up as you touch the opposite foot.

Alternating V-Ups

Circuit 2

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, clean them into a front rack, neutral grip position, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Stand straight, chest up. Keep elbows by your side. Curl the DB all the way up & full extension of the arm on the way down. Lean towards the working side

Dumbbell Alternating Bicep Curls

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

Circuit 3

Day 3 Upper Body

Definitely 👍🏽 good start to a shred program and start of the week!

Carla

Very easy to follow, feels like you're working out alongside each other

Alison

It was great cardio, my gym isn’t a cross fit gym so doing some of the cycles was more challenging. I made it work great first workout with you thank u!

Lauren

Day 1 Full Body + Conditioning

I was worried I wouldn’t be able to do it after day 1, it was hard but I did it and feel great!!

Hurts so Good!🥵I Hated it, yet Loved It👏👏

Day 2 Lower Body

Slowly dying on my way to the car 🫠🔥🔥

Candy

Day 4 Conditioning + Kettlebells

Ange

Day 5 Full Body + Conditioning

Day 6 Lower Body

Day 7 Upper Body

Day 8 Conditioning + Kettlebells

Day 9 Active Rest

Day 10 Full Body + Conditioning

Day 11 Lower Body

Day 12 Upper Body

Day 13 Conditioning + Kettlebells

Day 14 Full Body + Conditioning

Day 15 Lower Body

Day 16 Upper Body

Day 17 Conditioning + Kettlebells

Day 18 Active Rest

Exactly what I needed!!! Fkn 🔥🔥🔥🔥🔥

Day 3 Upper Body

Community

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