Name: Playbook - Tia Blackley - Day 5 - Upper
Uploaded: 2023-09-25T00:55:20.173Z
Duration: 45 min
Description: Day 5 - Upper

Same set as last week, we are working on increasing weights OR reps. If you cannot do more weight, work on increasing reps. Keep that heart rate up and burn baby!

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

Run 1 Mile

Lowering reps, increasing weight on the rows. For bicep curls, if you can do more than 10 - DO IT! Push yourself. You got it!

- 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

Row and Curl

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

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

- Weight should be challenging to complete the 12 reps.. So increase it :)

Lying dumbbell skullcrusher

PU’s and Skulls

I do abs every time I work out, because core is KEY to a lot of movements. You’re gonna do abs every day with me! Let’s go!

- hold 10 or 25lb plate 
- knees bent
- use plate to help sit up, then press weight overhead

Plate sit up + press

1. Arms tight, legs tight
2. Fold up to meet your hands to toes
3. Shoulders come off the ground
4. Balancing on just your booty
5. Core CRUNCHES

V Up Abs

1. Start in a high plank position
2. Take one hand off the floor and touch the opposite shoulder
3. Repeating on the opposite side

10 each arm!

High plank shoulder taps

Abs Every Day I

Day 5 - 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 5 - Upper

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