Name: Playbook - Sophia Panella - Full Upper Body
Uploaded: 2025-03-07T18:13:41.043Z
Duration: 35 min
Description: Full Upper Body

Courtney Ritter

Full cable only upper body - perfect for your follicular phase when you have high energy and want to hit the gym hard👏🏼

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

Lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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 EZ-bar 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

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk in place raising your knee up high and slowly back down

Dumbbell farmer carry

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Full Upper Body

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Jaima

Chaeli

Holy shit the hip thrusts at the end🥵 thank you💪🏼🫶🏼

Rylee

Muscle Mommy Leg Day

Tatum

Heavy Leg Day

Mikayla

Claudia

Gabi

Erin Bergner

Just what I needed to point me in the right direction🫶🏼 felt the pain for sure & felt it after a couple days!!! This will be a staple workout for me now. Thank youuuu🩷

Justine

This one had me SWEATING in the best way!

Rachel

Full Lower Body

Started at a new gym today, and this def helped me not walk in circles the whole time !

Katie

Sara

Such a good sweat!!! Needed something quick and this was perfect!

30 min Full Body

took my boyfriend through this full body and he was sweating more than me!! loved it 🔥

perfect full body for when you don’t have too much time but still want a good workout!

maggie

Quick Full Body

it was my first workout using the app!! this is helping me feel more
motivated and comfortable in the gym!! goals here i come 💅🏻

Full Upper Body + Core

This was my first workout on the app! I’ve been following you for a while and you inspired me to get off hormonal birth control in the beginning of 2023 and I just got my oura ring a few months ago and am so excited to start cycle syncing my workouts in 2024! 🤩

abbie morrison

One of the best upper body workouts I’ve ever done!

Quad Focused Leg Day

One of the best programmed leg workouts I’ve done!

This kept me focused the entire workout. The rest timer is amazing! All I had trouble with was finding the right workout mix!! Thank you so much.

Full Upper Body

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