Name: Playbook - Taylor Mei - W3/D3 Upper body & Mobility
Uploaded: 2024-04-01T13:08:26.934Z
Duration: 45 min
Description: W3/D3 Upper body & Mobility

Mariya Alexander

Aleksandra

Verona

Chantell

Gabriel hernández

Great!  It was more chill than I expected.  

Was able to to 20lbs on the rows!

Aurora

Arwa

You know what feels great?  The last rep being just exactly hard enough that you do it with good form but know to lower the weight on the next set!

Nice workout! A bit easier than the rest but this was also a welcome surprise :)

Constantina Markou

Loved it😊💪🏻!
(And is there a chance that you will upload full body workouts ? Kinda miss them sometimes🥺🙈)

Mailin

Good workout plan, but I feel like the app should have a note section? That way I can note what weight I used and keep track. Also, it’d be good to have an alternative to a certain exercise. I do have lower back injury so some of the exercise here that I can not do.

Hang

Not sure! This was a little lighter than expected! I appreciate the lifting today 61 cals burned 25min

Melissa

Ariel

love love it!  one more to go!  These are so freaking good!

Glenda

Anna

The tricep dips were easier today! How do I get better at the baby bridges?

Mikayla

Db lat pullovers  3 x 15
Pike push-ups  3 x 10 
Db telle shoulder raises  3 x 12

Db bent over rows  3 x 12
Supermans  3 x 15
Db hammer curls to neutral grip press  3 x 12

Db shoulder press  3 x 15
Tricep dips  3 x 15
Db bicep curls  3 x 15 

Mobility:
Baby bridges  5 
Cobra to Childs pose  15 sec. 
Crossover pike stretch 15 sec.

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

DB Lat Pullovers

-Perform push-ups from the pike position placing emphasis on the shoulders

Pike pushups

- Hammer curl dumbbells to 90 degrees
- Keeping your elbows bent, raise your arms to shoulder height
- Extend your arms to straight
- Lower back to starting position

DB Telle Shoulder Press

Circuit 1

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Lower back to starting position

Banded Supermans

- 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 2

-With your hands on the edge of a box just outside body width and your body suspended off the edge lower your body down along the bench or box keeping your elbows behind you
- Press your self back up to the starting position using your triceps as the primary mover

Bench tricep dips

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

Circuit 3

-Get on your knees holding a band overhead
-Lean back into a kneeling bridge without going all the way to the ground
-Return to the starting position

Baby Bridges

-Transition back and forth between cobra and child's poses

Cobra to child's pose

-Stand with one foot crossed over the other
-Lean forward at the waist stretching

Crossover Pike Stretch

Mobility

W3/D3 Upper body & Mobility

Nikki

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

Angela

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Xizi

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Hope

Great workout. Lats are extremely tight. Not sure how to fix it.

Christine

W1/D3 Upper body & Mobility

Carine

W1/D4 Lower body & Core

Serena

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Kyla

W2/D2 Lower body & Mobility

Maria Luisa Calderon puente

Rafidah

W2/D3 Upper body & Mobility

Rossbv

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

W2/D4 Lower body & Core

Having so much trouble with the push-up variations at the bottom range.

Emma

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W3/D3 Upper body & Mobility

Community

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