Name: Playbook - Sophia Panella - Cable Only Upper Body
Uploaded: 2025-03-07T18:13:40.655Z
Duration: 35 min
Description: Cable Only Upper Body

Madison

Perfect for beginning of your luteal phase when you’re still feeling the high of ovulation!! Lower impact but still gets the heart rate up

- Grab the bar with your palms facing towards you
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats and upper back throughout the exercise
- Pause and return to the initial position

Underhand lat pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Superset 1

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing upright row

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset 2

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

Core Finisher

Cable Only Upper Body

Alyssa

I’m working my way back into the gym and this was such a good workout to help get back into it!

Great low impact workout for day 1 of my cycle when I didn’t wanna workout this morning!!

Mikayla

Low Impact Pilates Leg Day

Sophia

Grayson

Bodyweight Pilates Lower Body

Such a good little low impact burn. Didn’t want to spend too long in the gym today and this was perfect

Abigail

Perfect burner for not wanting g to workout this morning! 🔥🏋🏼‍♀️

Low Impact Upper Body

the first workout I’ve done in a long time where I’m DRIPPING sweat. first workout with the app and I couldn’t be more excited to start this journey.

Emily

Claudia

Great workout for those low energy days! Still gives a good burn 🔥 💪🏻

Miranda

Bodyweight Pilates Workout

Good workout to start my week in the thick of my luteal phase! 💪

Courtney

This was perfect! I just ovulated and immediately feel my energy dropping so when I saw this workout for my arm day I was sold!🫶🏼

Kate

Full Upper Body

This was a fantastic leg day workout for my luteal phase. I liked that it was low impact and used mostly dumbbells and body weight. I normally use the machines but it was nice to be able to hide out in a quiet corner of the gym with some dumbbells, just what I need in my luteal phase. My legs are definitely sore though 🫶

Did this in the thick of my luteal phase and it was definitely challenging in the best way. I left feeling energized and glad I made time to get a sweat in!

Brooke

Jessica

Low Impact Leg Day

It was the perfect workout! I’m learning to cycle sync and happy to have this as a guide :)

catherine

Functional Full Upper Body

Jenna

Running behind today and this was perfect! Sweating more than I expected!💪🔥🥵

Loved this! Was feeling unmotivated for the gym today as I’m in the thick of my luteal phase and this was perfect to get me moving!

Carli

Full Body Workout

Left me feeling so good!!!! Quick but a burner

Chaeli

So good! In and out of the gym just what I want for a menstrual day workout. Thank you 🤍

Ashleigh

Emma

Loved this, low impact but still got a good burn and sweat!

Ryann

Hayden

Core + Arms

I love how easy this is to do at home and feels so good for a lower energy luteal workout! I also love how you show me workouts I’ve either not seen before or completely forgot about. I told my fiancé about the leg workout from yesterday and he said “I forgot about good mornings!” And he added it to his workout later in the day. Love you bestie

Kalie

Functional Core + Arms

LIVED this workout! Perfect for the end of my cycle when I don’t feel like I can lift heavy, but got me sweating just enough :)

Cable Only Upper Body

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