Name: Playbook - Taylor Mei - W3/D2: Upper Body
Uploaded: 2024-09-23T14:48:20.639Z
Duration: 45 min
Description: W3/D2: Upper Body

Jessica

Steffany Lenis

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Fabi

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

Tabatha

Follow Along Warm Up
 
Workout: 
A1: Pull-ups 5 x 10-12 

B1: BB bent over rows 4 x 10-12 

C1: DB SA row 3 x 12 (each side)  
C2: Cable lat pulldown 3 x 15 

D1: Lat pulldown (neutral grip) 3 x 10-12 

E1: Lat pulldown (wide grip) 3 x 10-12 

Core: 
Leg raise 3 x 20 
V-snaps 3 x 15 
Low plank reaches 3 x 15 (each side) 
Plank hold 3 x 10 

Follow Along Cool Down

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Hinge at the hips to lean forward, gripping the bar overhand 
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

BB Bent Over Rows (overhand)

C1: DB SA row 3 x 12 (each side)  
C2: Cable lat pulldown 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

Cable Lat Pulldown

Superset

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Lat Pulldown (neutral grip)

- 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)

Leg raise 3 x 20 
V-snaps 3 x 15 
Low plank reaches 3 x 15 (each side) 
Plank hold 3 x 10

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snaps

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

Core

W3/D2: Upper Body

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

Mariam

Carrie

W1/D1: Lower Body & Core

Kick my bootay! I love your workouts so much! I am getting so strong 💪

Hayden

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

W1/D3: Lower Body

Elaine

W1/D4: Upper Body

Angelica

W2/D1: Lower Body & Core

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

Chelsea Giffin

allison

W2/D2: Upper Body

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

W2/D3: Lower Body

Sable

My core is so sore from the day before yesterday! 😂

W2/D4: Upper Body

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

Pavallam

W3/D1: Lower Body & Core

My grip was failing today 😮‍💨 great one!

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!

W3/D2: Upper Body

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