Name: Playbook - Ana Snyder - W4/D1 Upper Body
Uploaded: 2021-10-19T14:20:11.939Z
Duration: 45 min
Description: W4/D1 Upper Body

-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

-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 1

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

-stand upright with your back straight and hold the handles at the level of your thighs
-Lift the handles up front until you reach the level of your shoulders.
– go back to your original position where the handles were at the level of your thighs.
– Repeat this pattern for the desired number of reps.

Underhand Front Raise with Band

Superset 2

-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

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.

W4/D1 Upper Body

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