Name: Playbook - London Papamichael - W2/D4 Upper Body & Core
Uploaded: 2021-01-18T11:45:49.365Z
Duration: 60 min
Description: W2/D4 Upper Body & Core

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

Jordin

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.

Keep a Slight bend in your arms, keep shoulders back. Think of hugging a tree

TRX Rear Delt Fly

Bend elbows, and lead with your elbows, and allow your lats to do the work and squeeze you’re back, this should hit your midback

Cable Rope Lat Pulldown

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

Alternating Resistance Band Woodchops.

Lean back slightly, start with hands behind the back in a pronated Grip then bring arms up to your side and rotate your wrist out

Behind the back DB Lateral Raise

Engage your core, good form grip, lock in shoulder and upper back. Pull
Bar in your hips/bellybutton

Bent over barbell row

Try with plates, kettlebells or dumbbells . 10 reps each arm for 20 total reps, alternating each arm.

Alternating Bicep Curl w/ Twist

I’m the sit-up position alternating touching your heel from left to right while keep your shoulders off the ground and core tight. Left to right is one rep.

Bodyweight Heel Touches

Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. One arm at a time, push yourself into a pushup position, arms fully extended beneath you. Lower yourself, one arm at a time, back down to the elbow plank starting position. That's one rep.

Bodyweight Hands to Elbow Plank

W2/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 🤣

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

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

W2/D4 Upper Body & Core

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