Name: Playbook - Ashley Palmer Fitness - W1/D1 UPPER BODY
Uploaded: 2024-01-05T21:11:42.960Z
Duration: 45 min
Description: W1/D1 UPPER BODY

Welcome to your very FIRST workout of this program! I hope you are as excited as me!

This first workout is going to be upper body focused with each circuit working on a different muscle group. 

TIP TO REMEMBER: Your tempo is everything. Do not go through each movement really fast. You want to have a good tempo to keep your muscles under contraction for longer and to be sure to have good form.

Beginner: You will follow the program and do 2 sets of each set and higher reps

Advanced: Feel free to add sets and time or decrease reps for more intensity

- Sit down in a v-sit position
- With back supported hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Keep back straight and tall

Seated Shoulder Press

- Hold weights in a pronated position (palms facing quads)
- Stand with feet hip width apart and knees slightly bend
- Raise weights to upper chest level keeping the elbows pointed up

Upright Row

- Stand in neutral position
- Lean forward slightly bringing weights to front/side of your hips
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Raises

Circuit #1 Shoulders

- Come down in a bent over position keeping your back flat and core engaged 
- Let your arms hang down with dumbbells down in a neutral position
- Pull arms/elbows back bringing them right past the sides squeezing the shoulder blades together and bring back down

Bent Over Row

- Grab long stability band and grip the middle of the band
- Bring arms above head extended straight up
- Pull down on the band pulling out wide and bringing arms down behind your head

Banded Pulldowns

- Start by taking a long resistance band or theraband and wrapping it around a sturdy pole or leg (something that is weighted down and can hold resistance)
- Take your dumbbells through the end loops of the band and grab the weights along with the ends of the band
- Sit down on the floor with your heels on the ground and knees bent
- Lean back enough so that when you pull the weight back your elbows glide right by your side and the weights end right at the anterior(front) side of your torso/core

Seated Row (band only)

Circuit #2 Back

- Stand in neutral position with one dumbbell held down at one side and the other weight held in an isometric hold with palm facing up in supinated position
- The weight being held should not touch the body, make sure to hold it out away as the elbow stays tucked in to the side
- The other arm will be curling up in hammer curl keeping a neutral position with heads of dumbbell facing forward/back

Iso Hold Hammer Curl (12 each side)

- Stand in a neutral position with your knees slightly bent, torso tall with core engaged and chest out
- Bring the dumbbells out wide with elbows tucked in and palms in supinated position
- Your arms should be slightly bent at the elbows to start
- Curl the weights up to meet your shoulders and descend back to start position

Wide Curl

- Stand in a neutral position with shoulders back, torso tall, core engaged and knees bent slightly
- Hold dumbbells in a supinated position at hip level with elbows tucked in to sides
- Curl weights up to shoulders then rotate the wrists to bring palms in pronated position or facing down and slowly bring dumbbells back down to hip level

W1/D1 UPPER BODY

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