Name: Playbook - Taylor Mei - W1/D2: Upper Body
Uploaded: 2023-01-02T14:10:42.600Z
Duration: 60 min
Description: W1/D2: Upper Body

Patty

Isabel

Asha

Good balance of back workouts. Really liked the warm up and cool down sequences. Feel ready to tackle tomorrow.

Saip

Stacy Gustafson

Gabriel

Fabi

Janelle

Noelia

My legs still hurt from day 1 so I can only imagine how much I am going to feel this tomorrow 😆

Jasmin

I’m going to have no arms tomorrow but amazing

Nikki

I don’t think I’ll be able to move my arms tomorrow, but I LOVED this one!

Grace

Great challenge, helpful for my 3rd decade of life challenges

Sarah Ashley

Best upper body day in months! Struggled with pull ups but used my band and got some good modified ones in 💪🏼

Robyn

Audio cues in warm and cool down would be helpful for future videos. Sometimes I would miss transitions as couldn’t see my screen depending on the stretch. Thanks 😊

Tegan Sacevich

Follow Along Warm Up

Workout:  
A1: Pull-ups 5 x 8
  
B1: BB bent over rows 4 x 8-10
  
C1: Lat pulldown (wide) 4 x 10-12  
C2: Bent over rear delt flys 4 x 15
  
D1: Cable rows 4 x 10 
 
E1: Cable face pulls 4 x 12-15  

Core:  
Deadbugs 3 x 12 (each side)  
Leg raises 3 x 15   
90-90 crunches 3 x 20  
Low plank reaches 3 x 15 (each side)  

Follow Along Cool Down

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Hinge at the hips to lean forward, gripping the bar overhand 
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

BB Bent Over Rows (overhand)

Lat pulldown (wide) 4 x 10-12  
Bent over rear delt flys 4 x 15

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (wide)

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent Over Rear Delt Fly

Superset

- Keep your chest up and hips squared to the machine
- Row the handles back toward your body, engaging your back 
- Extend your arms, lowering the weight back to starting position with control

Cable Rows

- Pull the cable towards your face with elbows flared outward

Cable Face Pulls

SB Deadbugs 3 x 12 (each side)  
Leg raises 3 x 15  
90-90 crunches 3 x 20  
Low plank reaches 3 x 15 (each side)

-Holding a stability bad between your hands and knee alternate dead bugs

SB deadbugs

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

Core

W1/D2: Upper Body

I’m happy, because she included flexibility and I love doing that, so the combination of strength and flexibility was perfect.

I just found your workouts on this app… wth where have you been???? I LOVED THIS.

Marivi

W1/D1: Lower Body & Core

Anna

W1/D3: Lower Body

Great stuff as usual. Well balanced workout.

W1/D4: Upper Body

W2/D1: Lower Body & Core

Awesome workout! 🔥 love the core exercises at the end and the pull-up sequence!

W2/D2: Upper Body

W2/D3: Lower Body

Thanks for this. Applying this to my other workouts

So nice to have better mobility, from these workouts 😌

W2/D4: Upper Body

Cool down stretch felt great after this one!

Cass

W3/D1: Lower Body & Core

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W1/D2: Upper Body

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