Name: Playbook - Brittan Pack - Get Up W3/D2 shoulders/biceps
Uploaded: 2023-12-26T19:39:40.577Z
Duration: 30 min
Description: Get Up W3/D2 shoulders/biceps

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Hold the dumbbells in front of you
- Raise the dumbbells up to shoulder height

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Get Up! W3/D2 Shoulders + Biceps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

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

Dumbbell shoulder press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

W3/D2/C2 shoulders + biceps

- Begin in a push up position
- Lower body down to the ground
- Push through your arms to rise back up

push up

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into a strong plank
- Hop forward placing your feet on the floor

Burpee

W3/D2/C3 shoulders + biceps

- Start in a high plank position
- Take one hand off the floor and reach forward
- Repeating on the opposite side

High plank reach

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- alternate arms and legs in swimming motion

Swimmers

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Get Up W3/D2 shoulders/biceps

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