Name: Playbook - Liz Connors - WEEK 3: Upper Body Pull
Uploaded: 2023-10-09T19:07:14.771Z
Duration: 40 min
Description: WEEK 3: Upper Body Pull

This started off okay but ended SPICY 🌶️

jill

Ooooh I broke out the TRX for this one!!! 🆒

Inverted Rows + Single Arm Corkscrew Rows

• Place bar on rack at about waist height. Grab bar & let your arms hang straight down, perpendicular to ground
• Place heels on bench/box (more difficult), ground, or bend knees & place feet flat on ground (modified). I show each of these in the video :)
• Drive elbows back, pulling your torso up towards the bar. Make sure to keep your hips in extension & core engaged.
• Slowly lower yourself back to starting position.

REPS: 8-10

* You can also do these with a TRX!

Inverted Rows

• Place free hand & knee on bench, db in other hand, allowing your arm to stretch slightly.
• As you pull your elbow towards your torso, externally rotate your hand so your palm faces forward at the top of the movement.
• Squeeze your armpit & side at the top (sounds weird but it works!)
• Slow & controlled on the way down.

REPS: 10-15 each side

Dumbbell Corkscrew Rows

SUPERSET 1

TRX TIIIIIIME 🕺
If you don’t have access to a TRX, I gave you other options in the descriptions!

• Grab TRX handles with palms face up, arms extended.
• Keeping elbows pointed away from you, pull hands towards your head.
• Controlllll on the way back down! Don’t let yourself just drop back.

REPS: 8-12

* If you don’t have a TRX available, feel free to just do dumbbell bicep curls!

TRX Bicep Curls

• Grab TRX handles with palms face down.
• Keeping elbows soft but arms straight, pull the straps up into a “Y” formation.
• Lower yourself back down, then rotate your palms to face each other & open arms up, squeezing shoulder blades together.

REPS: 6-8

* If you don’t have a TRX available, use a cable machine or band!

TRX Y-Raise -> Reverse Fly

SUPERSET 2

Cable Rope Curls & High Plank Walkouts 😓

• Use rope attachment & set cable to lowest setting.
• Grab ends of rope with palms facing each other/thumbs up.
• Keeping elbows glued to your side & shoulders back & down, pull rope up towards you & slowly lower back down.

REPS: 10-15

* If you don’t have a cable machine, use a band or a KB held by the handle.

Cable Rope Curls

• Start in a high plank position with wrist, elbows, & shoulders stacked.
• Keep core & glutes engaged.
• Walk hands out in front of you, little by little, as far as you can while maintaining a flat back & avoiding swinging your hips.
• Walk hands back in. Out & back in = 1 rep.

REPS: 5-8

Plank Walkouts

SUPERSET 3

WEEK 3: Upper Body Pull

Liz is a menace to society with these workouts…..in a good way 😅🥴

Kayla

Liz’s workouts are always pushing me a step further, while ensuring proper form and getting the most out of a workout without spending hours in the gym.  The app really brings her one on one guidance to you virtually!  So excited to continue following along!

Morgan Walsh

WEEK 1: Knee-Dominant Lower Body

Damnnn. Great workout. The last superset nearly did me in but I was able to push through.

Steph

Leah

WEEK 1: Upper Body Push

Tara

🥵 haven’t done hip thrusts in months

Sarah

the buns are on fire 🥵🔥🔥🔥🔥🔥🔥🔥🍑🍑🍑🍑🥵🥵🥵🥵🔥🔥

Dana

WEEK 1: Hip-Dominant Lower Body

WEEK 1: Upper Body Pull

Murder on the dance floor is the perfect song for those fast feet as it feels like I am being murdered while dancing

This was spicier than I thought it would be🥵

Dripping sweat and feeling good 💪🏻
Liz’s program is amping up my workouts so I’m adding variety to my routine and pushing myself more than I ever was on my own.

WEEK 3: Upper Body Pull

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