Name: Playbook - Sara Garavuso - D4 Upper Body - W4 / D4
Uploaded: 2023-09-24T19:46:29.652Z
Duration: 70 min
Description: D4 Upper Body - W4 / D4

Gulistan

Today was a much better mental day! I even went up a fee lbs on some lifts😊

Katie

Last set drop weight by 5-10lbs and complete as many reps as possible (to failure)
- Seated upright 
- Core engaged 
- Shoulders down and back 
- Feet flat on ground

DB Shoulder Press

- Upping weight from previous week
- Seated upright (do not extend lower back)
- As you row do not over row elbows back (stop in line with body)
- Chest up and shoulders down and back

Seated Close Grip Row

- Weight increase
- Elbows begin tucked by sides and palms facing you
- As you press twist DBs

DB Incline Twist and Press

- Weight increase from previous week
- Can substitute with DBs or a seated fly machine 
- Take a stance that gives a good base
- When arms are out to sides do not go behind body (stop inline with body)
- As you bring hands in slightly twist

Cable Mid Fly

- Position cable high or above shoulder height
-Curl and bring handles towards head

Cable High Bicep Curl

- Natural arch in lower back
- Elbows are stationary
- Bar lowers to forehead

Barbell Skull Crusher

- Increase weight from previous week
- Sit in a height where hands are in line shoulders 
- As you return weight stop before to keep tension 
- Only open arms as wide to be inline with shoulders (do not over fly)

Seated Rear Delt Fly

- Small increase in weight 
- Choose a weight that allows you to do each height without swinging 
- One rep = all 3 heights

Lateral Raise 3 Heights

D4 Upper Body - W4 / D4

I love that there is a mix of leg exercises in this workout!

Kimberly

Andrea

D1 Lower Body - W1 / D1

This is my absolute fav lower body workout ❤️‍🔥

Georgia

Loved adding weight this week! Could barely walk outta the gym 😅

Definitely getting stronger, and it feels so good🙌

D1 Lower Body - W2 / D1

Loved all the reps to failure, showed me how much more I could be lifting!

Caroline

Almost couldn't walk down the stairs☠😆 ...but I did get some PRs today!!!

D1 Lower Body - W3 / D1

Crushing it today!!! Going up in weight and it feels so good😆😆

After being stuck in weight finally bumped up for squats and hip thrusts 🔥

Caitlynn

D1 Lower Body - W4 / D1

I hit my max on squats, hip thrusts, leg press AND leg extension today 😭😍

Carlie

Feeling so much stronger! Even at the end but man it’s a killer

PR 295 lbs for hip thrusts!!!!!! Love
This app!

Sarah Miller

D1 Lower Body - W5 / D1

Those lateral raises 😮‍💨😮‍💨

Brooke

That drop set - why do you hate meeeee 💪🏽🔥

Natalie

Lori

D2 Upper Body - W1 / D2

Loved it! I will be sore tomorrow! Just wanted I needed this afternoon!

Lauren

My shoulders are always so dead after Upper body day😅😅

Better and better each week! Love the feeling !!!!!

D2 Upper Body - W2 / D2

Revisiting this circuit and moving up in weight murdered me today! It’s the exact challenge I needed to start my day!

Fawn

My arms feel like jello, but in a good way, iykyk

Kalee

D2 Upper Body - W3 / D2

Today was one of the really hard days... but I'm proud I still finished!

D2 Upper Body - W4 / D2

I accidentally skipped a day and did this one😂

D2 Upper Body - W5 / D2

I think hip thrusts should be added to the workout

Julia

If you're looking for a workout that makes you feel like you can't walk right after, it's this one😅☠

D3 Lower Body - W1 / D3

I love that all the workouts are right around an hour!

Definitely a lot tougher this week, but a great challenge!

D3 Lower Body - W2 / D3

Those rounded hyper extensions always leave me smoked!

This is by far my hardest workout day of the week☠

Brenda Canales

D3 Lower Body - W3 / D3

By far my hardest day. I'm glad I came, but it was tough.

D3 Lower Body - W4 / D3

My legs are j e l l o. Noticed stretch marks on my glutes today so my little cakes are starting to grow! 🎂

D3 Lower Body - W5 / D3

Absolutely demolished but feeling so strong! Each week, I feel I’m gaining traction with every rep! Thanks for this app and all you do!

Pushed me outside of my comfort zone with the cable machine. Thank you!

Sage

This workout felt great today! I'm looking forward to doing it again next week and growing!

D4 Upper Body - W1 / D4

Sam Jones

Working out for me always has so many highs and lows, but I'm proud of myself for showing up despite the lows.

D4 Upper Body - W2 / D4

Chantal

D4 Upper Body - W3 / D4

Only one workout left till I complete this cycle!!!

D4 Upper Body - W5 / D4

Rachel

I’m loving these workouts. It’s nice to have a set plan and something new each workout.

Squat drop set wording was a little confusing but otherwise so good!!!

Danielle

D5 Lower Body - W1 / D5

Feeling so strong and capable today👌💯

Wow! Highest calorie burn ever!!!! PR of 200 for sumo deadlifts and 275 for hip thrusts! I am dead!!

D5 Lower Body - W2 / D5

Can't believe I'm done with week 3!!! Over half way through this cycle!

Hit a PB of 90kg on my sumos today 👍🏻

Gillian

D5 Lower Body - W3 / D5

I literally said MF so many times during this workout 😂😂😂

Normally I would fee a jiggle in my glutes after the workout, but I don’t anymore. I did up the weights like indicated in the workout.

D4 Upper Body - W4 / D4

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