Name: Playbook - Syd Bast - Week 4 Upper Body Strength
Uploaded: 2022-10-23T16:25:14.159Z
Duration: 40 min
Description: Week 4 Upper Body Strength

An upper body superset day! 

Equipment:
Dumbbells 
Bench, chair or other stable surface
Physioball (optional) 
Superband/ Large Resistance Band (can substitute dumbbells)


Format: 
3 rounds: Back
3 rounds: Shoulders 
3 rounds: Chest
3 rounds: Triceps and Core

To modify, decrease or drop the weight or perform in an alternating fashion one arm at a time. Option to add a chair or bench to stabilize with one hand while performing the row with the opposite hand. 

For an added challenge, increase the weight. 

Form tip: squeeze your shoulder blades together at the top and perform in a slow and controlled fashion. If you are jolting your body to raise the weight, please decrease the weight.

Supinated DB Bent Over Row

Complete 10 reps each side per round. 

To modify, decrease or drop the weight. Option to add a chair or bench to stabilize with one hand while performing the row with the opposite hand. 

For an added challenge, increase the weight. 

Form tip: squeeze your shoulder blades together at the top and perform in a slow and controlled fashion. If you are jolting your body to raise the weight, please decrease the weight.

Alternating Rear Delt Fly

UB Strength Superset 1

To modify, decrease or drop the weight or perform in an alternating fashion one arm at a time. This can be completed sitting on a bench or chair as well. 

For an added challenge, increase the weight.

Seated Overhead Press

To modify, decrease or drop the weight or perform in an alternating fashion one arm at a time. 

For an added challenge, increase the weight.

Around the Worlds

UB Strength Superset 2

Count to 4 on the way down then press to extension. 

To modify, decrease or drop the weight or eliminate the physioball and complete lying on a bench or stable surface. 

For an added challenge, increase the weight or complete while holding a single leg glute bridge.

Physioball Eccentric Single Arm Chest Press

To modify, decrease or drop the weight or perform while seated in a chair or stable surface. 

For an added challenge, increase the weight. 

Form tip: squeeze your shoulder blades together at the top and perform in a slow and controlled fashion.

Seated DB Chest Press

UB Strength Superset 3

To modify, decrease or drop the weight or perform in an alternating fashion one arm at a time. This can also be performed while lying on a bench or stable surface. 

For an added challenge, increase the weight or hold a single leg glute bridge throughout.

Physioball Skull Crushers

Complete 10 reps per side each round. 

To modify, decrease or eliminate the band or substitute with a light dumbbell. 

For an added challenge, increase the resistance or hold a split squat position throughout.

Paloff Press

UB Strength Superset 4

Week 4 Upper Body Strength

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Melanie

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

DeeDee

Week 1 Full Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Upper Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Hannah

Week 2 Full Body Strength

Nicole

Week 2 Full Body HIIT

Week 2 Core Circuit

40 on that last one was more than I could do. Kicking my butt once again!!

Week 3 Lower Body Strength

Love this upper body! One of the best home uppers I've ever done!

Week 3 Upper Body Strength

Danielle

I don’t think I’ve ever sweat so much before I found your workouts 🤣

Janine

Week 3 Full Body Strength

Week 3 Full Body HIIT

This was surprisingly hard! Felt so good at the end, though💥

Week 3 Core Circuit

Don’t love the stuff done from the knees!

So good! Not sure my form was correct on the knee one! My knee caps kept cracking😅 any thoughts

Week 4 Lower Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower Body Strength

Week 5 Upper Body Strength

Week 5 Full Body Strength

This one definitely got my heart rate up!

Week 5 Full Body HIIT

Week 5 Core Circuit

So good! Can’t remember which one but one of the exercises was set to 10 s instead of ten reps each direction:)

Week 4 Upper Body Strength

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