Name: Playbook - London Papamichael - W1/D4 Upper Body & Core
Uploaded: 2021-01-18T11:47:58.997Z
Duration: 60 min
Description: W1/D4 Upper 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.

Shelby

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

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.

Notice the stretch in the lats and than the strong contraction. Also try this on your tip toes to engage your core even more.

Cable Lat Pulldown

Raise one arm
In front other laterally and alternate .

DB Alternating Front/Lateral Raise

Brace your core, reach out as far as you can then return and repeat.

Standing TRX Ab Rollout

No need to go heavy on this movement. Fully engage your core before you perform the Row. Keep leg straight, toes pointed down. Do not rush the row. 15 reps each side

Bird Dog Rows

Take a resistance band and form a figure 8 on your back, loop your arms through and graph band with your hands then pick up DB and perform the chest press

Bands DB Incline Chest Press

Place your left leg in front of your right, and grab the weighted end of the bar with your left hand. Bend slightly so that your chest is facing towards the floor. It should be at the same angle as the bar you've just picked up.
You can rest your right hand on your right knee to increase your stability. You can now drive your left elbow up as high as possible, raise your left hip at the same time, but focus on keeping your back still. You don’t want to rotate your back, as this will dramatically increase the strain on your lower back and potentially cause an injury.

Now lower your arm back down so that it is straight. Again you need to focus on keeping your back motionless (don't let it rotate.)

When you lower your arm, the weights should be nearly touching the floor. When it’s in the up position, your hand should be nearly under your armpit.

Meadows Rows

Brace your core, try to flex your lats and lead with your elbows. You want you elbow higher than your hands when you bring the weight up. 
Last set is a dropset to failure.

DB Lateral Raise

Use a supinated Grip to focus on lower back/lower lats.

Cable Bent-over Row

Bent over, keep arm tight to your body and extend arm. 15 reps each arm

Tricep Kickbacks

Cable Hammer Curl

Flip body balm
Upside down, stand i. A squat position and alternating waves with each arms

Bosu Ball Battle Ropes

Engage your core before you start. Then alternating from high to low. 20 reps each side

Alternating Resistance Band Woodchops.

Finish strong!
Row for 30 secs with max effort, then 30 secs at a slow pace to catch your breathe, then repeat for 10 mins.

Row Machine

W1/D4 Upper Body & Core

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

Amanda

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

Great workout for this morning. I already feel sore 🤣

W1/D2 Upper Body & Core

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

W1/D3 Lower 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

W1/D4 Upper Body & Core

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