Name: Playbook - Taylor Mei - W4/D2: Upper Body
Uploaded: 2023-01-17T13:47:05.701Z
Duration: 45 min
Description: W4/D2: Upper Body

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

Circuit

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

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

W1/D2: Upper Body

Saip

Anna

W1/D3: Lower Body

Great stuff as usual. Well balanced workout.

Jasmin

W1/D4: Upper Body

Tegan Sacevich

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

Stacy Gustafson

Thanks for this. Applying this to my other workouts

So nice to have better mobility, from these workouts 😌

Sarah Ashley

W2/D4: Upper Body

Cool down stretch felt great after this one!

Cass

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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