Name: Playbook - Baylee Pinon - Core & Upper Body
Uploaded: 2023-09-29T19:39:24.373Z
Duration: 40 min
Description: Core & Upper Body

1. Stand facing the bench, table, or the edge of a bed.
Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. 2. Align your feet so that your arms and body are completely straight.
3. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
4. Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.

Incline Push Up

1. Get into a table top position on an exercise bench or on the floor (a bench is better as it means you can extend your arm fully).
2. Holding a weight in your left hand, straighten and lift your right leg so it is parallel to your back.
3. Squeezing your glutes, hamstrings and core, hold this position whilst you bring the weight up to your body.
4. Slowly lower the weight back down and repeat for repetitions.
Repeat on the other side.

BIRD DOG ROWS

1. Start with elbows slightly angled in so they are not directly in line with shoulders. DB's are by your ears and elbows are at a 90 degree angle. 
2. Exhale as you raise the weights above the head and together in a controlled motion.
3. Never let the weights go behind the body.
4. Inhale and return the dumbbells to starting position.

DB Shoulder Press

1. Using a bench plate yourself in a plank position. 
2. Draw the belly button into the spine.
3. Slowly lift the opposite arm and leg up, reaching in opposite directions.
4. Slowly return back to the plank position. Repeat on opposite sides.

Bird dog off bench

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Chest Press

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

DB Bicep Curls

1. Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.
2. Pause briefly when your arms are horizontal to the floor.
Lower the dumbbells to the starting position (at the thighs) with a slow and controlled motion while exhaling.

DB Front Raise

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

1. Using a bench, press into your palms and lift your hips and torso toward the ceiling.  Keep your arms and legs straight. Your entire body is strong, forming a straight line from your head to your heels.
2. Squeeze your core and pull your belly button back toward your spine. Slowly bend the knee driving it up towards the chest squeezing the core. 
3. Lower the leg and repeat on the opposite side.

Reverse Plank Crunch

1. Stand upright holding a single dumbbell behind your head with both hands, with both arms flexed.
2. Exhale and extend your arms upwards to raise the dumbbell overhead.
3. Continue until your arms are fully extended overhead and straight, making sure you do not allow your upper arm to move.
4. Inhale and then lower the dumbbell, returning to the starting position.

OH Tricep Extension

Core & Upper Body

Olivia

So good! First workout back currently 15weeks (had to take a break due to bed rest from 12 weeks to last week) but danggg this was a perfect start to getting back in routine 🙌🏽

Core & Upper Body

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