Name: Playbook - Ana Snyder - W1/D1 Upper Body
Uploaded: 2021-10-18T16:54:11.996Z
Duration: 45 min
Description: W1/D1 Upper Body

Welcome to our first day! Woo woo 🙌🏼 Today we are focusing on defining our arms so grab some loop bands and bands with handles.

-Slide your band under the bench you’re using
- Grip the handles with preferred width 
- Bring the handles down to your mid chest  
- Push the handles straight up engaging your chest

Banded bench press

Repeat all of these exercises in a row without a break. Then rest 45 seconds and repeat!

Upright Rows with Band

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

-Place a band above your knees
- Push your hips as you come down
- Reach parallel and explode up

Banded jump squat

Superset 1

-Place a loop band around your wrists
-Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the band up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Loop band bent over row

-Hold the handles in both hands
-Pull the handle up—bending at the elbow—so that your hands pull slightly out at the top
- Engage your bicep at the top 
- Keep your core tight

Wide bicep curl

-Place band above your knees
- Hinge at the hip as you come down  
- Land softly 
- Push your hips back and come down

Banded squat jump

Superset 2

W1/D1 Upper Body

W1/D2 Legs

W1/D3 Upper Body

Girl your workouts are the best. Always! 💜

W1/D1 Upper Body

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