Name: Playbook - Taylor Mei - W1/D2: Upper Body
Uploaded: 2025-01-06T14:40:58.591Z
Duration: 60 min
Description: W1/D2: Upper Body

Jessica

Steffany Lenis

Kick my bootay! I love your workouts so much! I am getting so strong 💪

Hayden

Elaine

Is there a reasoning for the high reps and sets?

Mariam

I love seeing how much stronger I’m getting!

Carrie

It was really good, didn’t manage to do the 3 x core, did only one cause super sore from yesterday

Tessy

Another killer sesh 💥 didn’t fancy gym today as I’m moving home. But ended up with some time and had to make myself. Glad it was worth it!!

candice

Yolanda

Ashley

Elizabeth

Pull ups even assisted were a struggle for me but it felt good to push through! Great workout!

allison

Great work out was a little worried about the pull ups but I survived

Davia-Rae

Patty

Asha

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

Chris

Stacy Gustafson

Gabriel hernández

Fabi

Heike

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

Aurélie

Josephine

W1/D1: Lower Body & Core

Great, but it was hard 😄
Couldn’t make V-snaps, instead hold my legs up and did crunches. 
Thank you!

Chriska

W1/D3: Lower Body

W1/D4: Upper Body

Angelica

W2/D1: Lower Body & Core

Love a good back day 🤘🏼🔥 the final leg over the back stretch or whatever it’s called felt awesome!

Chelsea

W2/D2: Upper Body

Had my friend do it with me and we’re both dead!

W2/D3: Lower Body

Sable

My core is so sore from the day before yesterday! 😂

W2/D4: Upper Body

Squat pauses did way more than k expected! Took 10 reps to a different level 🥵❤️‍🔥

Pavallam

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! 😊💪

W3/D2: Upper Body

My grip was failing today 😮‍💨 great one!

These workouts are great. Easy enough whilst doing it you can enjoy it and complete the routine. Hard enough, you will feel it a few days afterwards ❤️🔥

W3/D3: Lower Body

Another awesome workout! I consider myself to have a strong upper body and since boxing for many years look toned and strong in my arms and back and shoulders. But jeeeez! Months of neglecting my upper body and focussing on predominately legs I was reminded how weak it had become. I had to shut up my ego and opt for lighter weights. Was worth it though, I feel strong now!

W1/D2: Upper Body

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