Name: Playbook - Bambi fitness fitness - W2/D1 upper body & core
Uploaded: 2024-01-05T20:07:44.587Z
Duration: 60 min
Description: W2/D1 upper body & core

W2/D1 lower body session  !
In today session  we will be targeting our lower body 

Use upper body  warm up guide before you start to work out to activate muscles!

Use upper body stretch guide at the end of
the session

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

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

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
-switching legs 
- Lower with control and repeat
-

Hanging knee tucks alternative

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Load 1 condition

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

- 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

Knee tuck condition

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.
Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head.

Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.

Bicep curl shoulder press 🙋‍♀️

Load 2  condition

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Load 2 condition

- Hold the bar wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead  
- Lower the bar back down to the starting position with control

Cable  shoulder press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- sit yourself all the way way down engaging the glute 
- Lower with control back to starting position

Kneeling landmine press explosive

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Load 3 condition

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- Lying face up with knees bent and feet flat on floor
- Hold sand bag  with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the sand bang  in front of body as you sit up
- Return to starting position under control

Sand bag sit up

- Hold the sand bag above your head 
- Tuck your knee towards your chest 
- Then straighten then & repeat 
- Focus on activating your core

Sand bag knee tuck

Hold the sand bag above over your head 
- bring the sand bag in the middle of your body & your knees aswell
- squeeze for 2sec & then extend and repeat

W2/D1 upper body & core

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