Name: Playbook - Alex Rice - UPPER WARM UP
Uploaded: 2024-03-29T18:23:03.894Z
Duration: 10 min
Description: UPPER WARM UP

Kelsey

This is a nice switch up
To the other upper body warm
I usually do!

Heidi

Kristen

Itzel

Dallas Klinkner

Deanna Knudsen

2 ROUNDS

1. 8-10 (each) bird dogs
2. 8-10 (each) cat-cow
3. 8-10 (each) dead bug
4. 8-10 resistance band pass through 
5. 8-10 resistance band pull apart

2 ROUNDS

1. 8 (each) bird dogs
2. 8 (each) cat-cow
3. 8 (each) dead bug
4. 8 resistance band pass through 
5. 8 resistance band pull apart

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- with your hands shoulder width apart, and your knees directly under your hips
- inhale, curve your low back, and tilt your pelvis up like a cow, and bring your chest and head up
- then exhale and arch your back towards the sky and tuck your head and pelvis down like a cat

Cat-cow

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

UPPER WARM UP

Naomi

Workouts are challenging and not over complex. Easy to add to your routine or step away and jump right back in.

Pearl

LOWER WARM UP

Daniela

Skylar

Honeydog73

W1/D1 Heavy Leg Day

hailey

W1/D2 Push + Abs

Gisele Rigo

Lynn

Feeling strong! Challenging but great! I’m finishing with clamshells as I’m at home with no cable machine!

W1/D3 Glutes

Taylor

Heather

Renata C

W1/D4 Pull + Abs

super quick and effective 💪🏼💪🏼

W1/D5 optional: SWEAT CHALLENGE

Ekaterina

W2/D1 HEAVY LEG DAY

Think I need another workout view of the dumbell chest press ie. from the front or 45 degree angle to see the arm/elbow movement because I don’t think I’m doing it right 🥲 loved the workout though, as always!

Sara

Madison

Jessica

W2/D2 PUSH + ABS

Personally don’t understand those cable sumo squad, better to do classic ones with barbell

That was hard! But in a good way! I liked the frog hip thrusts (I’ve never done them before)! Did a dumbbell sumo squat instead of cable version, as I’m working out at home!

Tori

W2/D3 GLUTES

W2/D4 PULL + ABS

So mentally and physically challenging!!! I loved it!

Christina Jamieson

Audrianna

W2/D5 optional: SWEAT CHALLENGE

ELENEE

W3/D1 Heavy Leg Day

Destiny

I had to add a few extra reps to really feel the shoulder burn

Molly

W3/D2 Push + Abs

W3/D3 Glutes

Day 1 of the 30 day spring challenge doneee! 💪🏼💕

Day 1 of my spring challenge done! 💪🏼💕

W3/D4 PULL + ABS

FANTASTIC, you can feel it through the exercises/sets/reps and rest that the program was built with care, perfectionism and more important a solid knowledge. Thaaank you alex for this masterpiece, I LOOOVE IT ❤️❤️

Majda

W3/D5 optional: SWEAT CHALLENGE

W4/D1 HEAVY LEG DAY

Ashlee

Kenzie

W4/D2 PUSH + ABS

Greta

W4/D3 GLUTES

Paula

W4/D4 PULL + ABS

Wasn’t as long as description said. Took us less than 15 minutes

I really liked the difficult of the sweat challenge the past few weeks… this one I felt was easier which isn’t necessarily bad but I enjoy the challenge aspect of it

Anna

Vanessa

W4/D5 optional: SWEAT CHALLENGE

W5/D1 HEAVY LEG DAY

Raiko

W5/D2 PUSH + ABS

Jackie

W5/D3 GLUTES

Loved the inverted ones!! New favorite 🔥

W5/D4 PULL + ABS

Easy buuut same say hard to do even 4 reps😂

I usually dread cardio but this was fun short and effective!!!!

W5/D5 optional: SWEAT CHALLENGE

Loooved the heat and workout 🔥🔥💪🏼💪🏼

Carla

W6/D1 HEAVY LEG DAY

Brenda

W6/D2 PUSH + ABS

Loved this program! I feel much stronger :)

W6/D3 GLUTES

My arms felt like jelly towards the end, had me wobbling during the ab superset😅

Arexy

W6/D4 PULL + ABS

I almost thought I couldn’t get through this one 🥵

UPPER WARM UP

Community

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