Name: Playbook - 3D Athlete - Upper Body 3️⃣
Uploaded: 2021-10-26T14:22:16.396Z
Duration: 45 min
Description: Upper Body 3️⃣

Morgan

Landon

Get pumped 💪🏻 up with this challenging and functional upper body lift 🏋️‍♀️ If you have any push up variations you want added to the bonus section send them. We may 🤔 add them in the mix!

*Begin laying on the ground with two dumbbells. 
*Start with both dumbbells in a neutral grip and press turning both knuckles out.

Dumbbell floor bench

*Start with the right heel in the ground and bend the left knee at a 90 degree angle at hip height. 
*Extend the right hip as high as possible.
*Dumbbells should be in a neutral position during the up and down phase of the movement. 
*Repeat on the other leg.

Dumbbell sprinters press

Dumbbell Press

*Start with one leg slightly in front of the other and dumbbells loaded at knee height. 
*Pull the dumbbells to shoulder height.
*Maintain a slight forward body lean with no arch in your back. 
*Perform slow controlled reps for more burn 🔥 and stability!
*Do two sets with each leg leading for four total sets.

DB Row

*Start with both dumbbells loaded at shoulder height with you knuckles facing in. 
*Extend your arms above your head turning the knuckles out. 
*Be sure to have your core locked 🔒 down and stable.

Arnold press

*Begin in a seated position with a dumbbell in the right hand at shoulder height and a neutral grip. 
*Press the dumbbell up and across your body to the left rotating the torso with the dumbbell. 
*Try to get as much length with the right arm as possible. 
*Repeat in the opposite direction!

Dumbbell rotate press

Shoulder Press 💪🏻

*Start with both feet about hip width with a slight bend in the knees.
*The dumbbells should be loaded at knee height with your knuckles facing out. 
*Explode up pulling both dumbbells to shoulder height. 
*Control the load back to the start position and repeat.

Dumbell high pull

*Start with a slight bend in the knees and dumbbells at your side.
*Raise the dumbbells in front of you with the knuckles facing up to shoulder height. 
*Lower the weight to the start position at your side then raise both arms sideways with the knuckles facing up to shoulder height.

Shoulder raise

*Begin with both dumbbells loaded in front of you at a 90 degree angle and hands facing in with elbows tight. 
*Pull your shoulders back driving your elbows out maintaining a 90 degree angle with the dumbbells.

Dumbbell In/Out

3D Shoulder

*Start with the shoulders on an elevated surface and hips extended. 
*Have both hands around the end of a dumbbell pressing up and extending back as far as you can without your back arching.

Dumbbell pullover

*Stand on your left leg with both arms/dumbbells extended in front of you at shoulder height.
*Open the left arm about 90 degrees to the left without the right arm moving. The torso with naturally rotate with the chain reaction of the movement. 
*Take your head with you as you drive the dumbbell. 
*Perform the same movement in the opposite direction on the left leg. 
*Repeat balancing on the right side.
*Feel free today add a few reps this week!

Balance/reverse fly

*Start in a half kneeling position with the left arm extended above your head in a neutral position. 
*Stand up to a base position maintaining control and stability in the dumbbell. 
*Repeat in the opposite direction.

Dumbell get up

*Do two sets each! 
*Get those back muscles 💪🏻 burning 🥵

*Lay on your stomach with legs extended and slightly off the ground. 
*Both hands should be extended to your side at shoulder height. 
*Keep both elbows straight and pinch both shoulder blades together.

Superman

*Lay on your stomach with both legs extended off the ground. 
*Both hands should be extended out to your side at shoulder height. 
*Keep both elbows straight and slowly drive both hands above your head then slowly back down to your side.
*Up and down is one rep.

Superman up/down

Superman’s 🦸‍♀️ 🦸‍♂️

*Do two sets of each variation. Do as many reps of each variation as you can! Totally burn 🔥 out during this kick ass circuit 💯

*Start in a push up position with the knees directly under the hips at a 90 degree angle. And arms extended. 
*Drive the hips down and out to the ground bending your elbows. Don’t let your chest hit ground. 
*Keep a strong stable core and be sure to raise and lower the hips and chest at the same time.

Blast off push up

*Start in a push up position and drive both hips up and back without the heels touching the ground. 
*Slowly lower back down to a push up position extending the hips and bending the elbows and repeat.

Yoga push up

*Start in a push up position! 
*Drive both hips up and back keeping both heels oof the ground and reach with the right hand to the left ankle.
*Repeat in the opposite direction.

Yoga Push Up/Opposite side Reach

*Start in a push up position with the right leg off the ground. 
*As you push up drive the right leg up to hip height at a 90 degree angle and move the left arm forward. 
*Repeat in the opposite direction!

Spider-Man push up

*Start with both knees bent at 90 degree angles with the right hand in the ground. 
*Drive the hips forward to a push up position rotating the hips and left hand. 
*The left hand should finish rotate to the right in front of the right and. 
*Explode back up to the start position and repeat.

Blast off/rotate push up

Bonus: Push up challenge 💪🏻

Upper Body 3️⃣

Kinz

Shawna Foerster

Lucas

Plyometrics 1️⃣

First 3D home workout for the Eklund boys.  They liked the challenge.  Identified some imbalances.  Look forward to continuing the follow on the PB app.

Steve Eklund

Excelente trabajo para hombros, tríceps y core

Mario Aguilar

Upper Body 1️⃣

Yasir

Explosive Lifts 1️⃣

Kids are getting stronger and more stabilized. You can see the improvement in the basketball game.

Upper Body 3️⃣

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