Name: Playbook - Tia Blackley - Day 3 - Upper
Uploaded: 2023-09-25T00:55:20.166Z
Duration: 45 min
Description: Day 3 - Upper

Day 3 we’ve got upper body! Be sure to watch my form on all movements and move slow and controlled! The goal is calorie burn, so no resting! Try to keep your heart rate up!

- Jog/Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- INCREASE WEIGHT each set

Seated close grip cable row

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

Dumbbell bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Row / Curl / Tris

1. Hands wide (at the bend at least)
2. Retract shoulder blades, pull down
3. Keep force in your pinky to help engage lats
4. Chest high, CORE TIGHT :P

 INCREASE WEIGHT EVERY SET

Wide Lat Pulldown

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down, keeping elbows towards your sides
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

+ to modify, place hands on a bench, wall, any inclined surface to allow you 10 reps

Push up

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Lying dumbbell skullcrusher

PU’s and Skulls

Day 3 - Upper

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 3 - Upper

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