Name: Playbook - London Papamichael - W3/D4 Upper Body & Core
Uploaded: 2021-01-18T11:47:19.845Z
Duration: 60 min
Description: W3/D4 Upper Body & Core

Jennifer Guinn

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

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

Keep core tight, press through your heels. Slight stretch in your shoulders at the bottom of the movement and press up in controlled form with full
Extension at the top.

Seated Dumbbell Shoulder Press

By leaning up against the preach curl pad, it takes out any momentum used by the body. All the focus in on your biceps. Dropset at the send

Strict DB Hammer Curls

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

Tricep Kickbacks

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

TRX Rear Delt Fly

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

Cable Bent-over Row

Do these standing, and really squeeze your chest at the contraction. After you 20 reps immediately drop down and do as many pushups as you can to make this a superset!

Cable Chest Press

Lay facing the incline bench, let arms hang in pronated position pull arms back leading with elbows while twisting wrists into supinated position while squeezing lower back

Lower Back DB Row

Hold weight above your head with arms extended, contract abs and act like your reaching for the sky.

Stability Ball Crunches

Only allow your upper back to touch the ball, keep hips up, glutes and core contracted through the entire movement. Use any kind of weight to add difficulty.

Stability Ball Torso Twist

Lying on your back lift both legs up and repeat focusing on your lower abs

Bodyweight Leg Lift

W3/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/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

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!

W3/D4 Upper Body & Core

Community

More workouts from London Papamichael