Name: Playbook - Sophia Panella - Full Upper Body
Uploaded: 2025-03-07T18:13:40.616Z
Duration: 35 min
Description: Full Upper Body

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

Perfect workout for after ovulation when you may feel the energy levels starting to drop a little, but still want a solid lift👏🏼

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- From an incline bench and a dumbbell in each hand, palms facing each other
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press neutral grip

- 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

- Begin in kneeling position
- With one arm, drive with elbow and row cable back
- Slowly return to starting position

Kneeling cable single arm row

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

Superset 2

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

Full 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

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

Madison

Cable Only Upper Body

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 :)

Full Upper Body

Community

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