Name: Playbook - Annie Openshaw - W1/D4 Upper
Uploaded: 2023-06-23T07:29:26.248Z
Duration: 60 min
Description: W1/D4 Upper

- Start with your hands just outside the shoulders, on your toes or knees
- Bend at the elbows, lowering your chest toward the floor
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Push-ups (toes or knees)

- Hinge forward at the hips, keeping a neutral spine
- Pull the bar up toward your belly button
- Engage your back as you pull the bar up
- Lower the bar with control

Barbell bent-over row

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold press

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- Use rope attachment
- Begin with bar underhand grip in your hands
- Curl the bar up towards your shoulders
- Lower the bar down until arms are fully extended

Cable bicep curls

Superset

- Stuart in a standing position with a dumbbell in each hand
- Raise one dumbbell forward and up to shoulder height, with your palm turned in toward the center of your body
- Lower the dumbbell and repeat with the opposite arm

Dumbbell alternating hammer raise

Cable crunches

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

W1/D4 Upper

Atisha

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

Ellen

W1/D5 Lower

W1/D6 Run

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Run

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

Great workout just struggled to fit everything in in an hour with stretches included!

W1/D4 Upper

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