Name: Playbook - Alexandra Yaeger - W2/D3- Upper Body
Uploaded: 2024-03-15T21:43:05.199Z
Duration: 45 min
Description: W2/D3- Upper Body

Banded Chest Press

Single Arm Banded Chest Fly

Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.

Hammer Curl

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital "L" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Tricep Dips

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks

W2/D3- Upper Body

Tina

Shaqueta

After being a gym rat myself(many years ago), when I stop working out & then begin again after 6-8 months, I always start low. Knowing about muscle memory I need to remember not to start up as a beginner.  But I just don't want to exert myself to much. This was my first workout in 6 months. I think I need to go heavier 🙃

Roxie

W1/D1- Back

Erika

My legs are on fire!! But feel so good about finishing!

Amber

Oh I was sweaty by the end of those. Great workout!!!

Karen

W1/D2- Legs

Valentina Loiero

W1/D3- Upper Body

Alexis

Oh my God!! First EMOM, and I feel amazing after that workout! just wow!

W1/D4-HIIT/EMOM

Tough. Had to modify a little bc of bad wrist. Can't have hands directly on ground for push-ups, planks, etc

Great workout! The stabilizer toe taps are so hard tho..is there an improvised version for beginners?

W2/D3- Upper Body

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