Name: Playbook - Syd Bast - Week 7 Upper Body Strength
Uploaded: 2022-10-23T16:25:14.247Z
Duration: 35 min
Description: Week 7 Upper Body Strength

An upper body blast with small cardio bursts throughout!

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

Format: 
2 rounds of each circuit for reps or time as indicated. 
Any single arm exercise, complete the first round on one side and the second on the other!

Complete first set on the right arm, second set on the left.

To modify, remain on the knees throughout or elevate to a bench or stable surface. 

For an added challenge, complete in full push up position throughout and increase the weight.

Push Up (2) + Row + Open Row

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

To modify, eliminate either the push up or the mountain climber and go at your own pace. 

For an added challenge, complete in a full push up position on the floor and pick up the pace.

Elevated Push Up + Mountain Climbers (4)

UB Circuit 1

To modify, decrease the weight or drop the overhead weight and simply hold one arm overhead bodyweight only. Alternatively, alternate arms throughout. 

For an added challenge, increase the weight. 

Form tip: keep the elbows positioned away from the body throughout the bicep curl for adequate bicep engagement.

Offset Overhead Hold + Curl to Press

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

Narrow Bent Over Row + Alternating Fly

To modify, step feet in and back instead of hopping back or elevate at a bench or stable surface. 

For an added challenge, perform a push up at the bottom.

Hop Back + Bicep Curl (2)

UB Circuit 2

Complete 10 each side per round. 

To modify, decrease or drop the weight and complete bodyweight only or complete while seated with back support.  

For an added challenge, increase the weight or complete in a squat hold position.

Alternating L Raise

To modify, complete a seated overhead tricep extension with a dumbbell or a tricep dip with bench or chair positioned behind you!  

For an added challenge complete in full push up position.

Bench Overhead Tricep Extensions

Complete 5 reps each direction per round. 

To modify, drop to the knees, or decrease or eliminate the weight and complete dynamic plank with an alternating reach. Alternatively, elevate to a bench or stable surface and complete in push up position. 

For an added challenge, complete increase the weight or elevate the feet.

Dynamic Plank + DB Pull Thrus

UB Circuit 3

To modify, decrease or drop the weight, perform a step in instead of a hop in, or eliminate the curl to press and simply complete alternating rows in full or kneeling push up position. 

For an added challenge, increase the weight and pick up the pace.

Push Up Position Alternating Row + Curl to Press

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.

Form tip: keep shoulder blades pulled back and together in a retracted position throughout for adequate lat engagement.

Mini Band Alternating Pull Down

At home, attach the band to a stable support ie stair rail, heavy table, chair loaded with weights, etc. If you do not have a superband, this can be completed holding a light dumbbell. 

To modify, decrease the resistance or remove altogether or complete in a supported seated position and move slow and controlled. 

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

Pallof Rotation + Press

UB Circuit 4

Week 7 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 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 7 Upper Body Strength

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