Name: Playbook - Taylor Mei - W2/D2: Upper Body
Uploaded: 2024-04-01T13:08:27.343Z
Duration: 45 min
Description: W2/D2: Upper Body

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

Chelsea Giffin

allison

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

Fabi

Follow Along Warm Up

Workout: 
A1: Pull-up complex 5-5-5 -5 (5 second hold at the top, 5 second hold at the bar, 5 second dead hang, 5 reps) 

B1: Tempo TRX rows 4 x 10 (3 second lower 1 second pull) 

C1: Inverted rows 3 x 10 
C2: DB alt plank rows 3 x 10 (each side) 

D1: Lat pulldown (wide) 4 x 10-12 (hold at the bottom for 2 seconds) 

E1: Cable rows 4 x 10
 
Core: 
DB Russian twists 3 x 15 (each side) 
Seated tucks 3 x 15
Leg raises 3 x 15 
90-90 crunches 3 x 15 

Follow Along Cool Down

5 second hold at the top, 5 second hold at the bar, 5 second dead hang

Pull Up Complex

Tempo TRX Rows

C1: Inverted rows 3 x 10 
C2: DB alt plank rows 3 x 10 (each side)

- Get under an elevated bar with your legs bent and feet on the ground
- Grab the bar with your hands outside body width and hang from the bar
- Pull your chest to the bar performing an inverted row
- Return to the start position

Inverted Row

DB Alt Plank Rows

Superset

- 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)

- 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

DB Russian twists 3 x 15 (each side) 
Seated tucks 3 x 15
Leg raises 3 x 15 
90-90 crunches 3 x 15

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side
- Keep your core engaged

DB Russian Twist

- Sit on your butt with your legs together and slightly elevated ff the ground
- With your hands on the ground for stability tuck your knees towards your chest
- Extend your legs back out to the starting position

Seated Tucks

- 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

Core

W2/D2: Upper Body

It was amazing, I'm just wondering why the high reps and many sets?

Mariam

Carrie

Tessy

W1/D1: Lower Body & Core

Is there a reasoning for the high reps and sets?

I love seeing how much stronger I’m getting!

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

W1/D2: Upper Body

Yolanda

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

Chriska

Very fun work out! 350 calories burnt 🥵

Ella

W1/D3: Lower Body

Am I the only person who took more than the estimated 45min to complete the workout? Still really good!

Cathy

Julia

Silvena

W1/D4: Upper Body

Angelica

Ashley

Janelle

W2/D1: Lower Body & Core

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

W2/D3: Lower Body

Katie

Stacy Gustafson

W2/D4: Upper Body

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

Pavallam

I gotta dig deeper a lil more each time😮‍💨 but we're getting there!

Chris

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!

Tabatha

W3/D2: Upper Body

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 ❤️🔥

candice

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!

W2/D2: Upper Body

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