Name: Playbook - Taylor Mei - W2/D1: Full Upper Body & Cardio
Uploaded: 2024-04-01T13:08:26.872Z
Duration: 45 min
Description: W2/D1: Full Upper Body & Cardio

Katie

Upper Body Warm-up:  
+ Pike compression (standing) 1 x 20 sec  
+ Inchworm to cobra  1 x 5  
+ Banded pull aparts 1 x 10  
+ Banded upright rows 1 x 10  
+ Banded front raises 1 x 10

Superset: 
+ Assisted chin-ups 3 x 10 
+ Assisted pull-ups 3 x 10 

Superset: 
+ TRX rows 3 x 10 
+ Pushup to shoulder tap 3 x 10 

Circuit: 
+ DB Arnold shoulder press 3 x 12
+ Incline pushups  3 x 15
+ DB hammer curl to shoulder press 3 x 15 

Finisher: 15 mins: AMRAP 
+ Interval sprints: 30 sec on 30 sec off

Upper Body Cool Down:
+ Cobra 1 x 20 seconds  
+ Downward dog to cobra 1 x 8  
+ Arms elevated shoulder extensions 1 x 15 sec.
+ Table top rocks 1 x 10

Upper Body Warm-up:  
+ Pike compression (standing) 1 x 20 sec 
+ Inchworm to cobra  1 x 5  
+ Banded pull aparts 1 x 10  
+ Banded upright rows 1 x 10  
+ Banded front raises 1 x 10

- Stand with your feet together 
- Lean forward as far as you can placing your head on your legs

Pike Compression (standing)

Inchworm to Cobra

- 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

- Hold band in front of your body palms facing you, looped under both feet
- Raise your elbows up and to the sides, pulling the band towards your chin
- Keeping the band close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Banded Upright Row

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

Upper Body Warm Up

+ Assisted chin-ups 3 x 10 
+ Assisted pull-ups 3 x 10

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Assisted Chin-Ups

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

Superset

+ TRX rows 3 x 10 
+ Pushup to shoulder tap 3 x 10

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles, elbows wide
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row (wide)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Pushup to Shoulder Tap

+ DB Arnold press 3 x 12
+ Incline pushups  3 x 15
+ DB hammer curl to shoulder press  3 x 15

- Start with your palms facing you
- Press the dumbbells above you
- Rotating your wrists as you press
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- Get into a push-up position with your hands elevated on a box or step
- Perform a push-up

Incline Pushups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press dumbbells overhead
- Reverse movement back to starting position

DB Hammer Curl to Shoulder Press

Circuit

15 mins: AMRAP
+ Interval sprints: 30 sec on/ 30 sec off

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

Finisher: 15 min: AMRAP

+ Cobra 1 x 20 seconds  
+ Downward dog to cobra 1 x 8
+ Arms elevated shoulder extensions 1 x 15 sec. 
+ Table top rocks 1 x 10

Cobra Stretch

Downward dog to cobra

- Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
- Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

Table Top Rocks

Upper Body Cool Down

W2/D1: Full 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! ☄️🌲

candice

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

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 ❤️

W1/D3: Upper Body & Cardio

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

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🥵

Chris

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.

W2/D1: Full Upper Body & Cardio

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