Name: Playbook - London Papamichael - W1/D2 Upper Body & Core
Uploaded: 2021-01-18T11:47:42.303Z
Duration: 60 min
Description: W1/D2 Upper Body & Core

Amanda

Great workout for this morning. I already feel sore 🤣

Shelby

Rebecca

Go as heavy as you can with good form. Try to increase the weight each set. 

Superset Exercises if you’re short on time.

Alternate your feet with each two and try to rip the band apart

Banded Rear Delt Pulls

Brace your core, keep hips square and lean on the exercise ball as much as it possible, great exercise to engage your whole body. 10 reps each side

T-Spine Rotation

Bring bar right below your chin, have elbow lower than shoulders drive through your heels and keep core braced. Last set is a dropset

Smith Machine Incline Press

Keep back flat, core engaged,  and perform Row, do not let DB touch ground, 10 reps each side

Core Activated DB Row

Really cool move, Curl the weight focusing on bicep then continue to bring it up and push through with your front shoulder to the sky. 10 reps each arm*

DB Curl to Shoulder Press

Keep slight bend in arm, lead with elbow 
Last set is a dropset

Cable Lateral Raise

Great tricep move to get warmed up and hit all 3 heads of the tricep.

Tricep Rope Pressdown

Be sure to finish the movement by squeezing your glutes

Weighted lower back extension

Compress your core and come forward between your legs, alternating back and forth.

Bodyweight Compression Crunches.

Lay on your side, for a straight line, lift both legs off ground, bring elbow and knee together and repeat. Keep other leg off the floor added difficulty. 20
Reps each side.

Bodyweight Side Crunch

Total core activation here. Hold dumbbells or barbell above Chest, keep arms extended. Lift legs up and abs alternate from left to right without feet or legs touching the ground.

Windshield Wipers

W1/D2 Upper Body & Core

Just getting back to it after week off because of Covid and phew I missed this!

Oh jeeez! So sweaty and fun. Works fine to do at home with some moderation. Used a bootyband and pilates ring for some of the excercises!

W1/D1 Lower Body & Core

Very sweaty as first workout after a few days of vacation. Phew! Hot!

W1/D3 Lower Body & Core

I’m really loving the change ups! It’s so nice to have workouts that aren’t my basic go-tos. Like the bird dog today 😅 I love feeling challenged but still able to push myself to accomplish it.

Very good workout. Got very sweaty and tired after the workout. Worked fine to do at home which is super great!

W1/D4 Upper Body & Core

Really good workout. My Lower body burns!

W2/D1 Lower Body & Core

The other upper body workouts are a bit more challenging and have more various excercises. But anyway, I got tired after this.

W2/D2 Upper Body & Core

Good workout for burning legs and core tomorrow!

W2/D3 Lower Body & Core

Some workouts repeated, I don't think it was intentional, so I just substituted them for other lifts

Jordin

W2/D4 Upper Body & Core

W3/D1 Lower body & Core

W3/D2 Upper Body & Core

AWESOME workout!! Really good and good change of excercises. The DB split stance RDL will definitely, absolutley, guaranteed feel in body tomorrow and I am so looking forward to it. It felt so good!

W3/D3 Lower Body & Core

Jennifer Guinn

The first part were the best one. Like the upperbody excercises!

W3/D4 Upper Body & Core

W4/D1 Lower Body & Core

W4/D2 Upper Body & Core

Good last leg workout for this program, felt more energetic than I did when I started this program. Also great workout since it works fine to do at home.

W4/D3 Lower Body & Core

Wow. The best and hardest upperbody workout from this program. Nothing to complain about. Hard and sweaty!

W1/D2 Upper Body & Core

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