Name: Playbook - Baylee Pinon - Upper Body Blast
Uploaded: 2023-09-29T19:39:24.390Z
Duration: 40 min
Description: Upper Body Blast

Taylor Shellabarger

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
Push yourself back up slowly until your arms are almost straight, and repeat.

Tricep Dips

1. Hold a dumbbell in front of your shoulder with your palm facing you, and kneel on the floor with the opposite knee up. 
2. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward. 
3. Slowly lower back to the starting position.

Kneeling Shoulder Arm Press

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. Using a bench or chair, kick your legs out in front of you, palms facing your butt. Torso is tight so you are in a straight line.
2. Slowly bend the knee drawing that knee towards the chest.
3. Place back on the floor and repeat on the other leg.

Bench Knee Tucks

- 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

Bicep Curls

1. Stand upright holding a single dumbbell behind your head with both hands, elbows pointing out.
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.
Inhale and then lower the dumbbell, returning to the starting position.

DB Overhead Tricep Extensions

- 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

1. Hips are pushed back, knees bent and hold a dumbbell in each hand. 
2. Lean forward, letting your arms hang down next to your calves with your elbows slightly bent. 
3. Slowly raise the weights until your elbows are level with your shoulders

DB Reverse Flys

1. One arm at a time, Lift the weight upward while inhaling. Your arm is extended, palm facing down, with a slight bend in the elbow to reduce the stress on the joints.
2. Pause briefly when your arm is horizontal to the floor.
3. Lower the dumbbell to the starting position (at the thighs) with a slow and controlled motion while exhaling.
4. Perform on the opposite arm

Alternating DB Front Raises

Upper Body Blast

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 🙌🏽

Upper Body Blast

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