Name: Playbook - Sophia Panella - Full Upper Body
Uploaded: 2023-11-30T16:08:17.831Z
Duration: 30 min
Description: Full Upper Body

Such a good upper body workout! Don’t be fooled, this was a killer!

Jaima

Killed it again Sophia. Arms are literally on fire. Feeling good after my luteal phase💪🏼❤️

Kaylee S

10/10 quick and super effective! Got my heart rate up and my muscle pump on 😎

Kali

perfect workout to get my strength training in while menstruating.

Alexa Kelley

Perfect for when you’re on/at the end of your period but still want to strength train💦

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Drive with your elbows towards your belly button
- Keep core + hamstrings/glutes engaged

Bent over dumbbell rows

- Start in a standing position with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Keep core stable

Standing Dumbbell Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 1

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Begin in a glute bridge position with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell glute bridge floor fly

Superset 2

Don’t mind the change of scenery, ya girl tried a menstrual cup at the gym for the first time and it didn’t go over so well🥴

- Start in plank position
- Bend at the elbows to come down 
- Come down as slow as you can
- Cooke up as slow as you can and repeat

Tempo push ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Superset 3

Full Upper Body

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Chaeli

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

Rylee

Muscle Mommy Leg Day

Tatum

Heavy Leg Day

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!

I’m obsessed!!!! Finally have more things to incorporate into my workouts.

Molli Majors

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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