Name: Playbook - London Papamichael - W4/D4 Upper Body & Core
Uploaded: 2021-01-18T11:48:24.408Z
Duration: 60 min
Description: W4/D4 Upper Body & Core

Wow. The best and hardest upperbody workout from this program. Nothing to complain about. Hard and sweaty!

Rebecca

Your last work out of this 4 week journey, FINISH STRONG! Congratulations!

Go as heavy as you can with good form. Try to increase the weight each set. 

Superset Exercises if you’re short on time.

Can be done with out without floor sliders. Get into a plank or push-up position.
Hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Then switch, pulling that knee out and bringing the other knee in.
Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change

Body Mountain Climbers

Pec deck reverse fly

Stand facing the bench, table, or the edge of a bed.
Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
Keep going with slow, steady repetitions.

Bodyweight Incline Push-ups

This allows you to do more Reps, great way to start a back workout

Machine Assist Pull-up

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

Alternating Resistance Band Woodchops.

Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both--but not your torso--and repeat, lifting your left arm and right leg

Bodyweight Push-up Position Bird Dog

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

Cable Front Raise

Brace your core, keep arm close to body. 15 reps each Arm

Single Arm DB Neutral Grip Shoulder Press

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

Compress your core and come forward between your legs, alternating back and forth.

Bodyweight Compression Crunches.

Arms tight to the body, brace your core, focus on using your Tricep only not your wrists

Cable Reverse Grip Tricep Pushdown

Set the bench at a 45° angle, press up against with your chest, slight bend in your knees, let your arms hang and curl

DB Spider Curls

Get in the pushup position, only put your forearms on the ground instead of your hands. ...
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes – a plank, if you will.
Hold that position.

Bodyweight Plank

W4/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

Jennifer Guinn

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

W3/D4 Upper 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/D4 Upper Body & Core

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