Name: Playbook - London Papamichael - W3/D2 Upper Body & Core
Uploaded: 2021-01-18T11:49:00.472Z
Duration: 60 min
Description: W3/D2 Upper Body & Core

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.

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

By using dumbbells it allows a greater stretch on your pecs.

Deficit Pushups

Get in plank position, use one arm to perform a cable lat Pulldown . 15 reps each arm

Plank lat Pulldown

Great way to finish the workout, start with dumbbells in front and rotate during the Pressing motion and finish behind your head. * last set is a dropset, lighten the weight and perform 20 reps with good form.

Standing Arnold Press

Retract scapula and focus on driving elbows down and contracting your lats. Avoid and swinging or momentum. Pull bar into chest and return to starting point for a full stretch on your lats.

Wide Grip Cable Pulldown

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

Tricep Rope Pressdown

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

Alternating Bicep Curl w/ Twist

Start high, then mid, then low and repeat, should be 15 total reps each side.

3-way Cable Woodchop (Core)

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

Side Plank w/ Leg Hold

Take a knee, grip kettlebell from the sides and bring up from the to the alternate side focusing on your torso/core to control the movement. 20 reps each side.

Kettlebell Torso Woodchop

W3/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

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

W3/D2 Upper Body & Core

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