Name: Playbook - Ana Snyder - W4/D3 Upper Body
Uploaded: 2021-10-19T14:26:33.851Z
Duration: 45 min
Description: W4/D3 Upper Body

Pike Push Up with Elevated Feet

-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

Superset 1

-Sit on the floor and place the resistance band around your feet. 
-Bend your knees and hold the handles by your knees. 
-Squeeze your shoulder blades together and draw your arms back until the band meets your upper ribs. 
-Return to starting position and repeat.

Seated Row with Bands

-Place a loop band on your forearm right below your elbow
-Bend your arms at 90 degrees and bring up to chest level.
-Open and close your arms, squeezing your shoulder blades together

Standing Back Flys with Band

Superset 2

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

Decline push up

Overhead Single Arm Tricep Extensions with band

Superset 3

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Girl your workouts are the best. Always! 💜

Stephanie

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