Name: Playbook - Blair Epstein - W2/D5 Upper Body and Core
Uploaded: 2024-01-06T13:34:05.579Z
Duration: 60 min
Description: W2/D5 Upper Body and Core

Week two!! Try and go up in weight in a few exercises, once you feel like you have correct form! 

Leave me a message and let me know how you do!

- 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

THE LAST SET OF 5 SHOULD GO DOWN IN WEIGHT (meaning less resistance, you shouldn't be able to get to a 6th rep)

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

Superset 1

- Start with your arm at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion bringing the DB slightly in front of your shoulder
- Repeat on other side
- 10 each side

Single Arm Dumbbell standing shoulder press

- 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

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX knee tucks

Core Circuit

W2/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😅

Devon

W1/D1 Lower Body

W1/D2 Upper Body & Abs

W1/D3 ACTIVE REST DAY!

W1/D4 Lower Body

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

Carolina

W1/D5 Upper Body and Core

W1/D6 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

Really hard - need to keep
Push - thanks for keeping me going!!

W2/D1 Lower Body

W2/D2 Upper Body & Abs

W2/D3 ACTIVE REST DAY!

W2/D4 Lower Body

W2/D6 ACTIVE REST DAY!

W2/D7 ACTIVE REST DAY!

W3/D1 Lower Body

Love me a FANTASTIC upper body and ab workout! That was so hard…I will get there…thanks! This is a must-do!

W2/D5 Upper Body and Core

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