Name: Playbook - Taylor Mei - W4/D2: Upper Body
Uploaded: 2025-05-19T15:44:39.614Z
Duration: 45 min
Description: W4/D2: Upper Body

Steffany Lenis

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

Aurélie

Josephine

W1/D1: Lower Body & Core

Jessica

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

Carla

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

W2/D2: Upper Body

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

allison

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

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

W3/D2: Upper Body

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!

W4/D2: Upper Body

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