Name: Playbook - Blair Epstein - W1/D5 Upper Body and Core
Uploaded: 2024-01-06T13:34:05.484Z
Duration: 60 min
Description: W1/D5 Upper Body and Core

I did this a few days ago (forgot to press finish) and my triceps are still sore!! such a good workout!

Carolina

LAST WORKOUT OF THE WEEK! Proud of you for making it through your workouts for week 1! 

Today is UPPER BODY!! Work hard, and do some warm up sets to figure out a weight that is challenging enough for you!

Leave me a message once you complete the workout!!

- Chin and chest up 
- Wide grip 
- Focus on pulling with your lats not your biceps or wrists, squeeze at the top and slowly lower back down

Your last rep should be very difficult here. To get better at pull-ups we HAVE to push ourselves to failure.

Assisted Wide Grip Pull-Ups

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Keep palms at the side of hips not in front

Dumbbell side raise

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- Keep constant tension in the biceps

Dumbbell incline bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

The key to a strong core is to ENGAGE the core through every single movement - that is the best core workout you can get. However, doing specific core workouts will teach you how to engage your core and will make your core stronger so it becomes second nature. PULL YOUR BELLY BUTTON TO YOUR SPINE!

- Engage your core the entire time, pulling your belly button to your spine
- Keep your shoulders over your wrists

Table Top Plank

- Start in forearm plank position with elbows under shoulders 
- Make sure your pelvis is tucked and hips are down 
- On one side bring your knee to your elbow, crunching your obliques 
- Repeat on other side

Spiderman  plank

Core Circuit

W1/D5 Upper Body and Core

Cheri

Yay - so excited to get this started.  Looking forward to building my strength.

Judy

W1/D1 Introduction

day 1 let’s goooooo. so excited to do this program with everyone!! just finished 🥵🥵🥵

Blair

Venessa

Such a good lower body workout! Pretty sure I won’t be able to walk tomorrow😅

W1/D5 Upper Body and Core

Community

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