Name: Playbook - Shaina Fata - W3/D4 Upper Body
Uploaded: 2024-05-08T18:59:14.716Z
Duration: 45 min
Description: W3/D4 Upper Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

Sara

Hello arm day 😎🔥. Get ready for a nice PUMP 💪🏾. 

You will see mostly drop sets throughout this workout with 3 supersets of 4 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• Start in a strong plank, pressing the shoulders up.

• Keep your feet wide.

• Raise one hand up to tap the shoulder, trying not to rock the hip.

• Try to move as quickly as you can!

Plank Shoulder Taps

• start on your belly with toes curled under on the floor

• lift your chest up, using your upper back and shoulder muscles, NOT YOUR NECK

• extend your arms forward and hover them off the ground

• making a half circle with each arm, sweep the hands back

• as your finger go back, rotation the palms so that thumbs are on the inside and palms are up

• touch the small of your back with the tops of your hands and reverse all of the motions

Prone Palm Rotations

• start seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

Warm-Up

• hold a dumbbell in each hand with palms facing your body

• raise a dumbbell up and to chest height one at a time

• keep the core tight!

Neutral Grip Front Raises, Alternating

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

Reverse Flys

Superset 1

• start standing with feet hip width and a dumbbell in each hand

• rotate the dumbbells so that your palms face forward and hug the elbows in to your sides

• further rotate the hands to the sides until your elbows start to pull away from your body

• curl the dumbbells up to your shoulders, slowly lowering back down

Wide Bicep Curls

• start in a plank with a dumbbell underneath each hand

• do a push-up, keeping your core active and elbows hugging close to the body

• press back up to a plank and draw one dumbbell across your body and over your shoulder into a side plank

• keep your core tight and lower back down, controlled

DB Push-Up to Side Plank

Superset 2

• Hold the dumbbell with both hands up to your chest

• start to rotate the dumbbell towards the back of your head, keeping your arms controlled

• rotate fully around the head and come back through center

• start on the opposite side to reverse the action

• KEEP YOUR CORE ACTIVE

DB Halos

ALTERNATIVE - Tricep Dips on a box (do 10-20 reps instead)

• start with a hand on each bar

• cross your ankles and slightly lean your chest forward

• KEEP YOUR CORE ENGAGED

• dip down, hugging elbows in and keeping the chest leaning slightly forward

• press into the hands to push back up and extend the arms

Parallel Bar Dips

Superset 3

W3/D4 Upper Body

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W3/D4 Upper Body

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