Name: Playbook - Blair Epstein - W1/D2 upper 1
Uploaded: 2024-01-07T20:18:03.394Z
Duration: 60 min
Description: W1/D2 upper 1

i’m not going to be able to lift my arms up tomorrow lol

Carolina

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Superset 1

- With your back supported, hold the handles 
- Press your arms up to full arm extension
- Lower with control to the starting position
- If you don't have the machine, sub for regular seated shoulder presses

Machine shoulder press

Superset 2

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand with neutral grip and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- From a standing position, flat back, parallel  to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and lats 
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Superset 3

- 15 total 
- slight bend in knees and relax your traps
- left right below shoulder height 
- work on not using momentum from the rest of your body

lateral raise to front raise

- Start in a low plank position
- Lift one arm at a time trying not to rock your hips side to side too much
- Engage core 
- Alternate hands

Plank Up Downs

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Circuit 1

W1/D2 upper 1

such a good first workout! my legs and abs are going to kill me tomorrow!

W1/D1 legs/core

W1/D1 lower body warm up

W1/D2 upper body warm up

loved this workout! the leg + core combo kills me

W1/D4 legs/core 2

W1/D4 lower body warm up

W1/D5 upper 2

W1/D5 upper body warm up

I took off 2 weeks and this was a great workout to come back to!! Now to be consistent and disciplined hahaha

W2/D1 legs/core

W2/D1 lower body warm up

W2/D2 upper 1

W2/D2 upper body warm up

I had to cut my workout short but still great and effective! I’m struggling with RDLs because I feel like i’m doing an anterior pelvic tilt and idk how to stop that from happening

W2/D4 legs/core 2

W2/D4 lower body warm up

W2/D5 upper 2

W2/D5 upper body warm up

W3/D1 legs/core

W3/D1 lower body warm up

I hate the core part so much hahaha but still such a great workout!!

W3/D2 upper 1

W3/D2 upper body warm up

W3/D4 legs/core 2

W3/D4 lower body warm up

W3/D5 upper 2

W3/D5 upper body warm up

W4/D1 legs/core

W4/D1 lower body warm up

W4/D2 upper 1

W4/D2 upper body warm up

W4/D4 legs/core 2

W4/D4 lower body warm up

W4/D5 upper 2

W4/D5 upper body warm up

W5/D1 legs/core

W5/D1 lower body warm up

W5/D2 upper 1

W5/D2 upper body warm up

W5/D4 legs/core 2

W5/D4 lower body warm up

W5/D5 upper 2

W5/D5 upper body warm up

W6/D1 legs/core

W6/D1 lower body warm up

W6/D2 upper 1

W6/D2 upper body warm up

W6/D4 legs/core 2

W6/D4 lower body warm up

W6/D5 upper 2

W6/D5 upper body warm up

W7/D1 legs/core

W7/D1 lower body warm up

W1/D2 upper 1

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