Name: Playbook - Bambi fitness fitness - W2/D1 upper body day
Uploaded: 2024-01-06T16:44:11.642Z
Duration: 65 min
Description: W2/D1 upper body day

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

Use upper body   warm up guide before you start your  workout  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

Superset complete 1st workout then when completed moved to the 2nd workout with no rest

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row underhand grip

- Stand with wide stance and your hands on kettlebells
- Use both arm  at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB gorilla row

Load 1 condition

Superset complete the 1st workout then move onto the 2nd workout with no rest

- Start with kettlebell on the ground in front of you
-hold onto to kettlebell 
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing double

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB gorilla row single

Row machine

- Grab the bar with a reverse grip 
- Lean back slightly, keeping your chest up 
- tBring the bar down to your upper chest engaging your lats throughout the exercise
- Pause for 3 sec and return to the initial position

Lat pulldown

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

Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders

Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.

Repeat the row movement, alternating arms without losing the stability of your plank.

Plank row

To begin, hold your body in a straight line from head to feet with your elbow directly beneath your shoulder.

Then push yourself up into a side plank.

Maintain the plank position while slowly raising and lowering your arm, you can also use a weight if you have one.

Hold for 1-3 seconds when at the top of the rep.

Switch sides and repeat for your desired number of reps.

Side plank raise

Load 2 condition

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- then switch to a narrow grip & then repeat

W2/D1 upper body day

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