Name: Playbook - Aubree Aldous - W5/D4 Upper Body
Uploaded: 2023-04-13T02:50:35.022Z
Duration: 45 min
Description: W5/D4 Upper Body

- Start on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

- Modification: Drop your knees so they are resting on the ground, focusing on hinging at the hips

Push-up

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Wide curl to narrow curl

- Using a ball, dumbbell, or any elevated surface, quickly alternate feet and tap the surface. 
- Keep core tight.

Toe taps

Circuit 1

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Narrow curl

- Row dumbbells to your hip while bent over hinged at hip
- Retract shoulder blade. Pause in retraction.

Db row underhand grip

Circuit 2

W5/D4 Upper Body

Hell yeah!! I’m so exciting for this challenge! 🖤🖤🖤

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

W5/D4 Upper Body

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