Name: Playbook - Syd Bast - Week 5 Upper Body Strength
Uploaded: 2022-10-23T16:25:14.187Z
Duration: 40 min
Description: Week 5 Upper Body Strength

An upper body superset day! 

Equipment: 
Dumbbells
Superbands/ Large Resistance Bands (can substitute dumbbells)
Mini Band
Bench, couch, chair or other stable elevated surface

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

Complete 10 reps on each arm per round. 

To modify, decrease or drop the weight or complete in quadruped with both knees on the ground throughout. Alternatively, complete a standing single arm bent over row or three point row supported at a bench. 

For an added challenge, increase the weight or complete on a bench.

Bird Dog + Single Arm Row

If you do not have a superband, this can be completed with light dumbbells. 

To modify, decrease the resistance or complete in a seated position with back supported. 

For an added challenge, increase the resistance of the band.

Banded Pull Aparts

UB Strength Superset 1

To modify, decrease or drop the weight, alternate one arm at a time, or complete seated in a chair or in a standing position. 

For an added challenge, increase the weight.

Seated Straight Leg Arnold Press

Complete 10 reps on each arm per round. 

To modify, decrease the resistance of the band or complete in a seated position with back support. 

For an added challenge, increase the resistance of the band.

Mini Band Pull Down

UB Strength Superset 2

Complete 10 push ups total. 

To modify, complete both the push up and T-spine rotation on the knees or elevate to a bench or stable surface throughout. 

For an added challenge, complete in full push up position throughout entire movement or add a dumbbell.

Modified Push Up + T-Spine Rotation

Complete 10 reps on each side. 

To modify, decrease or drop the weight or perform in a seated position with back support. 

For an added challenge, increase the weight!

Alternating Cross Body DB Raise

UB Strength Superset 3

To modify, complete a seated overhead tricep extension with a dumbbell. 

For an added challenge complete in full push up position.

Bench Overhead Tricep Extensions

Complete 10 reps each arm per round. 

If you do not have a band, complete the same motion with a dumbbell. 

To modify, decrease or eliminate the resistance and complete with a light dumbbell. 

For an added challenge, elevate the back knee and complete while holding a split squat position throughout.

Half Kneeling Resisted Curl to Press

UB Strength Superset 4

Week 5 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 Upper Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower 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 5 Upper Body Strength

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