Name: Playbook - Taylor Mei - W1/D3: Upper Body & Cardio
Uploaded: 2024-04-01T13:08:26.760Z
Duration: 45 min
Description: W1/D3: Upper Body & Cardio

Kamila

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

candice

Another banger. Really showed me what I need to work on. Thank you for the workout!

Chris

yangBAE

allison

Claudia

Katie

The AMRAP was a killer! Great workouts!! 💪🏽🙌🏽

Demi Wang

Upper Body Warm Up: 
+ Banded arm circles 1 x 10  
+ Banded scap retractions 1 x 10  
+ Cats and camels 1 x 5  
+ Arms elevated child's pose 1 x 20 seconds  
+ Banded pull aparts 1 x 12

Circuit: 
+ DB Lat Pullovers 3 x 15
+ DB Bicep Curls 3 x 15
+ Banded Supermans 3 x 15

Circuit: 
+ DB SA Row 3 x 12
+ DB high plank pull through 3 x 10 
+ Bodyweight Skull Crushers 3 x 15 

Superset: 
DB Lateral Raises 4 x 15 
Lateral Raise hold 4 x 20 sec.

Finisher: 15 mins: AMRAP
+ Loaded Beast 1 x 12 
+ DB shoulder press 1 x 12
+ Burpees 1 x 15
+ DB Suitcase Squats 1 x 12

Upper Body Cool Down:  
+ Cobra stretch 1 x 20 seconds  
+ Downward dog to cobra 1 x 8 
+ C-shape t-spine openers 1 x 8  
+ Wall angels 1 x 8

+Banded Arm circles 1 x 10  
+Banded scap retractions 1 x 10  
+Cats and camels 1 x 5  
+Arms elevated child's pose 1 x 20 seconds  
+Banded pull aparts 1 x 12

Banded Arm Circles

- Place a band around a rig at shoulder height 
- Grab the band in your hands and step back adding tension to the bands
- Pull your shoulder blades back towards each other performing a scap retraction

Banded Scap Retractions

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

Upper Body Warm Up

+ DB Lat Pullovers 3 x 15
+ DB Bicep Curls 3 x 15
+ Banded Supermans 3 x 15

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

DB Lat Pullovers

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Lower back to starting position

Banded Supermans

Circuit

+ DB SA Row 3 x 12
+ DB pull throughs 3 x 10 
+ Bodyweight Skull Crushers 3 x 15

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- Begin in a high plank position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Alternating each rep

DB Pull Throughs

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

BW Skull Crusher

+ DB Lateral raises 4 x 15 
+ Lateral raise hold 4 x 20 sec

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raise

- Raise your arms laterally to shoulder height
- Hold for time

Lateral Raise Hold

Superset

Finisher: AMRAP: 15 mins 
+ Loaded beast 1 x 12
+ DB shoulder press 1 x 12
+ Burpees 1 x 15
+ DB suitcase squats 1 x 12

- From a high plank position
- Shift your weight back sitting your glutes to your heels
- Drive your weight forward and perform a push up

Loaded Beast

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Shoulder Press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Suitcase Squats

Finisher: AMRAP

+ Cobra stretch 1 x 20 seconds  
+ Downward dog to cobra 1 x 8  
+ C-shape t-spine openers 1 x 8  
+ Wall angels 1 x 8

Cobra Stretch

Downward dog to Cobra

C-shape T-spine Opener

- Get into a semi seated position against a wall
- Raise your arms up tho the side against the wall
- Move your hands up to the overhead position and back while keeping your arms against the wall

Wall Angels

Upper Body Cool Down

W1/D3: Upper Body & Cardio

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

Symone

W1/D1: Full Upper Body & Cardio

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

W1/D2: Lower Body & Core

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

W2/D1: Full Upper Body & Cardio

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

Michelle

W2/D2: Lower Body & Core

Loved the AMRAP at the end. What a finisher🥵

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

W2/D3: Upper Body & Cardio

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W1/D3: Upper Body & Cardio

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