Name: Playbook - Taylor Mei - W2/D4: Upper Body
Uploaded: 2023-01-09T18:06:53.507Z
Duration: 45 min
Description: W2/D4: Upper Body

Stacy Gustafson

Thanks for this. Applying this to my other workouts

Saip

So nice to have better mobility, from these workouts 😌

Sarah Ashley

Fabi

Follow Along Warm Up

Workout: 
A1: Pushups x 100 (least amount of sets as possible) 

B1: DB shoulder press 4 x 10-12 
B2: DB iso front raises 4 x 12 

C1: DB incline bench flies 3 x 15 
C2: Incline hex pushups 3 x 10 

D1: BB skull crushers 3 x 15 
D2: DB hammer curls 3 x 15
D3: DB tricep kickbacks 3 x 15  
D4: BB bicep curls 3 x 15 

Core: 
Single leg raises 3 x 15 (each side) 
Straight arm straight leg crunches 3 x 15 
Hollow body hold 3 x 20 seconds 
Mountain climbers 3 x 25 (each side)
 
Follow Along Cool Down

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

B1: DB shoulder press 4 x 10-12 
B2: DB iso front raises 4 x 12

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

DB Neutral Grip Shoulder Press

DB ISO Front Raises

Superset

C1: DB incline chest flies 3 x 15 
C2: Incline hex push-ups 3 x 10

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Db incline chest flies

-Stand behind a incline bench with your hands at the top corners
-Lower towards the bench keeping you arms and elbows close to you sides as you do.

Incline hex push-up

D1: BB skull crushers 3 x 15 
D2: DB hammer curls 3 x 15
D3: DB tricep kickbacks 3 x 15  
D4: BB bicep curls 3 x 15

BB Skull Crushers

DB Hammer Curls

DB Tricep Kickbacks

BB Bicep Curls

Circuit

Single leg raises 3 x 15 (each side) 
Straight arm straight leg crunches 3 x 15 
Hollow body hold 3 x 20 seconds 
Mountain climbers 3 x 25 (each side)

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

Core

W2/D4: Upper Body

I’m happy, because she included flexibility and I love doing that, so the combination of strength and flexibility was perfect.

Patty

Isabel

I just found your workouts on this app… wth where have you been???? I LOVED THIS.

Marivi

W1/D1: Lower Body & Core

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

Davia-Rae

W1/D2: Upper Body

Anna

W1/D3: Lower Body

Great stuff as usual. Well balanced workout.

Jasmin

W1/D4: Upper Body

Katie

Was great felt strong and good during movements can tell I have already gotten stronger

W2/D1: Lower Body & Core

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

W2/D2: Upper Body

W2/D3: Lower Body

Pavallam

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

Cool down stretch felt great after this one!

Tegan Sacevich

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!

W2/D4: Upper Body

Community

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