Name: Playbook - Ana Snyder - W3/D1 Upper Body
Uploaded: 2021-10-19T14:00:37.050Z
Duration: 45 min
Description: W3/D1 Upper Body

-Stand on a resistance band and hold the other end at shoulder height, with palms facing forward. 
-Extend your arms directly above you, just wider than shoulder width. 
-Lower the band back down and repeat.

Shoulder Press with Bands

-lie on your stomach and hold the edges of a band
-Bring your arms down toward your chest 
-If the resistance doesn’t feel difficult enough bring your hands closer together and pull the band out to the sides before bringing it toward your chest
-This will make the band tighter and more difficult to lower
-The bottom of the motion should be where your elbows can't move downward any more without moving backward. Be sure to stop at that point and do not go lower.

Lying Lat Pulldown with Band

Push Ups

Superset 1

-Place your feet onto the middle of a resistance band. 
-Tighten your abdominals and avoid arching your back.
-Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
-Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

Lateral Raises with bands

- 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 loop band around your wrists and hip hinge until you’re almost parallel with the floor 
-hold your arms down extended toward the floor 
-Raise your extended arms up until they are in line with your ears
-Return to starting position and repeat of the desired number of reps

Bent Over Y Raises with loop band

Superset 2

1. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
2. Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
3. Push yourself back up slowly until your arms are almost straight and repeat.

Tricep dips

Overhead Single Arm Tricep Extensions with band

- Begin with a band under your feet and in both hands
- Curl handles towards your shoulders 
- Slowly lower down until arms are extended

W3/D1 Upper Body

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