Name: Playbook - Taylor Mei - W2/D3
Uploaded: 2024-04-01T13:08:26.890Z
Duration: 45 min
Description: W2/D3

Great progression of exercises for strengthening your lats; I have done my best set of assisted pull ups today. Really felt that my muscles have gotten stronger, so the exercise went so well!

Aigerim

I have been following this program and honestly I see progress

Saleha

Woot! I always feel great after these! I have been a bit tired and wasn’t able to do as many pull ups, but I’m hoping that improves. 🤞🏾😁

Hannah

Day 3:  

Superset 1:  
- Machine assisted pull-ups 3 x 12  
- SA landmine rows 3 x 12 (each side)

Superset 2:  
- Inverted rows 3 x 10 (underhand)  
- Plank seesaw 3 x 10  

Superset 3:  
- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

Superset 4:  
- Low plank reaches 3 x 12  
- Reverse crunches 3 x 15  
- Reverse plank hold 3 x 30 seconds

- Machine assisted pull-ups 3 x 12  
- SA landmine rows 3 x 12 (each side)

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

Assisted pull-ups

- Holding the end of the landmine bar, bent over at the hips
- Row the bar end up toward your body, engaging your lat and mid back as you row
- Lower back to starting position with control
- Work both sides

- 12 reps each side

SA Landmine row

Superset 1

- Inverted rows 3 x 10 (underhand)  
- Plank seesaw 3 x 10

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

Inverted Row (underhand grip)

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank seesaw

Superset 2

- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

- Grab the handle with your palm facing in
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lat throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

- 12 reps each side

SA Lat pulldown

- 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

- 12 reps each side

DB SA Row

Superset 3

- Low plank reaches 3 x 12  
- Reverse crunches 3 x 15  
- Reverse plank hold 3 x 30 seconds

-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

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

-Sit and place your hands on the ground behind you 
-Elevate your body off the ground until it is straight 
-Hold this reverse plank position

Reverse Plank Hold

Superset 4

W2/D3

Thanks feel much better in front of mr universe title

Hssan Moaminah

Challenging but satisfying! Can’t wait to be able to do a fourth set!

I’ve been athletic my whole life and because of how focused this is it was tough but man I loved it! Had to go down in weight on some but I’m stoked to grow and build!

Angela

W1/D1

Much better I saw my missing muscles which need improvment

Celeste

Second week , went up a couple pounds it's so hard

W1/D2

I don’t usually do upper body or core but this was just the thing to get me more motivated to focus on it!!

Maggie

W1/D3

Naisha

W2/D1

sabrina

W2/D2

I loved how this workout felt! (There’s a typo within the body weight row super set I believe it says 15 reps but the description says 12) thanks so much!

Sophia

Kristen

W3/D1

That was such a great workout I enjoyed it so much!👍

Stephanie

Leny

W3/D2

The chin ups are very tough for me especially in such close succession. Will repeat this workout next week.

W2/D3

Community

More workouts from Taylor Mei