Name: Playbook - Alyssa Higham - Week 1 - Wednesday
Uploaded: 2022-04-15T09:47:47.329Z
Duration: 60 min
Description: Week 1 - Wednesday

Upper Body & Abs
1. DB or Barbell Bench Press
10 reps x 4 sets 

2. SUPERSET 
- Lat Pulldown 8 reps x 4 sets 
- DB Shoulder Press 8x4 

3. SUPERSET 
- Pull - Ups 8 reps x 4 sets
- DB or Barbell Bent Over Rows 8x4

4. Bicep Curls 
10 reps x 3 sets 

AB FINISHER: Repeat x2
1 min rest in between each round

20 x Crunches 
20 x Lying Leg Raises 
20 x Sit - Ups
20 x Flutter Kicks 
20 x Ankle Taps 
1- minute plank

- Start by lying down with the barbell directly under yours eyes
- Place hands evenly roughly just outside shoulder with apart 
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Shoulder Press

SUPERSET

- Hold the bar with your palms facing towards the machine 
- Pull up engaging your back 
- Go up until your chin goes past the bar

Pull Ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- Lying on the ground place your arms behind your head 
- Sit up, pulling yourself towards your knees, lifting your shoulders. Lower your body back down to starting position
- Repeating back and forth for time or reps

Sit-Ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle Taps

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Week 1 - Wednesday

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