Name: Playbook - London Papamichael - W2/D2 Upper Body & Core
Uploaded: 2021-01-18T11:44:24.356Z
Duration: 60 min
Description: W2/D2 Upper Body & Core

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

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.

Perform the directly after your decline cable flys for a great warmup and chest pump

Pushups

Great upper body exercise, pull with a row motion then rotate pivot foot and finish with a pressing motion with both arms.10 reps each side.

Cable pull/push

By having the assistance it will allow you to do more reps with good form at the end of this workout.

Assisted Wide Grip Pull-ups

Great lower ab exercise and with adding the plank position you activate your entire core.

Knee Tuck Plank w/ Exercise Ball

Start with bar in front and press up then go behind the neck
And press up, that’s one rep

Barbell Alt Press

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

Start in supinated and while bring your arm up twist your wrist finish in a pronated hand position. 15 reps each arm

Bent over DB reverse fly w/twist

Stand with your mid-foot under the barbell. Bend over and grab the bar with a shoulder-width grip. Keep chest up, lock in shoulders and lats. Pull!

Barbell Deadlift

Place hands on sliders and reach out as far as possible and return to starting position.

Slider ab rollouts

Keep body in a straight line, hold for at-least 30 secs each side

Side Plank w/ Leg Hold

In a plank position sit your feee elevated on a chair, bed, table, etc bring your knee to your elbow and alternate each leg

Bodyweight Decline Plank

W2/D2 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 🤣

Shelby

W1/D2 Upper 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

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

W2/D2 Upper Body & Core

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