Name: Playbook - Taylor Mei - W4/D2: Upper Body
Uploaded: 2024-04-01T13:08:28.045Z
Duration: 45 min
Description: W4/D2: Upper Body

You forgot the 2 rounds of different seated rows!

Johnny

Fabi

Follow Along Warm Up

Workout: 
A1: Tempo pull-ups 3 x 5-8 (1 up, 3 down)
 
B1: SA Lat pulldown 3 x 12-15 (each side) 

C1: DB bent over rows 3 x 12 
C2: Cable lat pulls 3 x 15 

D1: Seated rows (wide) 3 x 10
 
E1: Seated row underhand 3 x 10 

Core: 
Side plank crunches 3 x 12 (each side) 
Low plank reaches 3 x 15 (each side) 
Side plank dips 3 x 12 (each side) 
Low plank twists 3 x 15 (each side)

Follow Along Cool Down

Tempo Pull-Ups

- 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

SA Lat Pulldown

C1: DB bent over rows 3 x 12 
C2: Cable lat pulldowns 3 x 15

- 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

Cable Lat Pulldowns

Superset

Seated Cable Rows (wide)

*this can also we done with the cable machine with weight!* 
- Lean back slightly 
- Pull the band toward you keeping your elbows close to your body
- Engage your lats as you pull

Banded Seated Row (underhand)

Side plank crunches 3 x 12 (each side) 
Low plank reaches 3 x 15 (each side) 
Side plank dips 3 x 12 (each side) 
Low plank twists 3 x 15 (each side)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Dips

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank twists

Core

W4/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

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

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!

W4/D2: Upper Body

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