Name: Playbook - Bambi fitness fitness - W1/D2 Train like an athlete upper body strength
Uploaded: 2024-01-06T16:39:39.709Z
Duration: 60 min
Description: W1/D2 Train like an athlete upper body strength

Week 1 day 2 upper body strength 

•Use lower body  warm guide to warm up!!

•Use lower body  stretch guide at the end of the session

•If you have any questions feel free to contact me through Direct message on instagram

- arms reach up and palms grab with an overhand grip.

-Jump up and pull your chin over the bar, keep your arms in close to your sides

-Lower back down,

Repeat per specified repetitions.

Jump pull up

- using both legs  
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging assisted Knee tuck

- Start with your hands on a box
- Bend at the elbows to come down 
- Come down as slow as you can
-

Incline slow negative push ups

Body weight warm up

When you have completed the 1st workout move onto the 2nd workout with no rest

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Increase weight each set

Flat bench press

Get into pushup position with your hands shoulder-width apart. Brace your core and then push up-hard.

Your hands should leave the ground, but be sure not to clap. land softly on your palms, pause, reset, and then go again.

Power push up

Bench super set

- Lean forward to apply more tension on your chest
- Maintain control and stability
-raise your knee up at the end

Dips to knee tuck

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

-Start with the medicine ball in both hands against the chest (neutral position )
Raise  the medicine ball  up and get triple  extended

-Use power from hips and core to stop the medicine ball into the ground /end in a bent knee squat position

Medicine ball slam

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press kneeling

From a lying position 

With a straight arm weight placed directly over the centre of mass ( above shoulder )

Contract your core, arm stays straight & push through at the top

Landmine single arm sit up

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