Name: Playbook - Alex Rice - UPPER BODY WARM UP
Uploaded: 2024-03-29T18:23:04.696Z
Duration: 10 min
Description: UPPER BODY WARM UP

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

Amber

Heidi

Andrea

Shoulder already on fire on this warm up.

Daisy

Let’s warm up our upper body!

2-3 ROUNDS
10 Prone I Raise
10 Prone Y Raise
10 Prone T Raise
10 Prone W Raise
10 Banded Pass Through
10 Banded Around The World

Let’s warm up for an upper body day!

2-3 ROUNDS
10 Prone I Raise
10 Prone Y Raise
10 Prone T Raise
10 Prone W Raise
10 Banded Pass Through
10 Banded Around The World

- Lying on a bench, on your stomach, raise your arms up forming an “I”, and repeat

Prone I Raise

- Lying on a bench, on your stomach, raise your arms up (thumbs up) forming a Y, and repeat

Prone Y Raise

- Lying on a bench, on your stomach, raise your arms out to the side forming a T, and repeat

Prone T Raise

- Lying on your back, on your stomach, raise your arms up and bring them down by your sides, forming a W, and repeat

Prone W Raise

- Hold a band wider than shoulder width
- Raise your arms up and lower them behind your back
- Raise your arms from behind your back and lower them in front of you

Banded Pass Through

- Hold a band wider than shoulder width
- Rotate the band around your body in a circular motion

Banded Around The World

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Lizbeth

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Gisele Rigo

Virginia

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

Jacquie

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

Melissa

W4/D1 Legs (Glutes Focused)

Ekaterina

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

Destiny

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

Kristel

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

W6/D2 Shoulders and Back

Alma

W6/D3 Legs (Quads and Glutes)

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

UPPER BODY WARM UP

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