Name: Playbook - London Papamichael - W4/D2 Upper Body & Core
Uploaded: 2021-01-18T11:47:23.890Z
Duration: 50 min
Description: W4/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.

Brace your core, arms close to your body, lead with your elbows, pull back and down with your back

Seated Cable Row (Close Grip)

By doing this chest press on a machine it allows you to focus on heavy sets and a maximum pump. The last set is a dropset for 20 reps

Machine Chest Press

Keep arms straight and locked, shoulder back and down. Knees slightly bent and core engaged. Bring bar down to your right side then back up and then to the left and alternate. Focus on just using your core/torso to move to cable/bar from left to right. Each side is one rep

Cable Core Rotation (left to right)

Keep your elbows higher than your shoulders. Roll
Shoulders forward for more front felt activation.

Cable Front Raise

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

Lift arms and legs up pointing to the sky and repeat while keeping your core tight

Bodyweight V-Ups

Great exercise to focus on inner & upper chest. No only do you want to press up and down but to also squeeze the bar with your hands to keep chest activated and contracted.

Landmine Chest Press

By using this Grip this will target your upper back, on for 2 seconds at the top

Inverted Row w/ Pronated Grip

Control the weight, start in supinated position and curl up and twist into pronated position and lower weight in that position and repeat

DB Supinated to Pronated Curl

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

Knee Tuck Plank w/ Exercise Ball

Load up on the weight here, really burn out your arms with the drop set at the end.

Machine Tricep Dips

W4/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

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

Jennifer Guinn

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

W3/D4 Upper Body & Core

W4/D1 Lower 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!

W4/D2 Upper Body & Core

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