Name: Playbook - Legal Weight ✖️ - Upper Body- Push/Pull
Uploaded: 2026-06-07T13:54:59.342Z
Duration: 60 min
Description: Upper Body- Push/Pull

We’re hitting Back & Shoulders for our upper body, Push/Pull day.

I snuck in Conditioning & Core too!!

Let’s work💪🏽

Treadmill- 5 min warm up
Jog or Run (no incline)

Then….

50 decline sit ups

Break them up as needed

Treadmill Jog/Run

Secure feet under the pad. Sit all the way up, touch the pad or your ankles then as you descend, as soon as your back touches the bench, sit back up again.

Decline Sit Ups

Circuit 1

Grab the narrow bars with a supinated grip. Legs together. No swinging or kicking your legs up. Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

This can be done in a rack or in the smith machine. I’m a seated position, legs in a V, get under the bar, chest up. Unrack the bar, pressing straight over head.

Barbell Z Press

Circuit 2

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Single Arm Pull Down, Half Kneeling

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Adjust cable slightly below shoulder height. Feet should be hip width apart. Keep arms straight as you pull cable all the way over. Hips should stay squared, no rotation.

Cable Woodchops

Circuit 3

Keep legs slightly bent/relaxed. Chest up, shoulder blades down. Reach forward stretching the lats then pull low, elbows to hips. Don’t let your shoulders round forward.

Seated Narrow Grip Row

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your mouth/nose.

Face Pulls

Circuit 4

The KB hollowbody rocks can be broken up ass needed. 50 reps total so 25 for each side

Rowers- 500m, unbroken. No stopping!

Press the KB over head keeping your arm locked as you rock back and forth. Keep core engaged & don’t let your feet touch the ground

Kettlebell Single Arm Hollowbody Rocks

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 5

Upper Body- Push/Pull

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Upper Body- Push/Pull

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