Name: Playbook - Brittany Hoskins - Full Upper & Abs wk1 day5
Uploaded: 2024-05-16T16:41:59.241Z
Duration: 60 min
Description: Full Upper & Abs wk1 day5

Alexandra

Can do assisted with knees on the ground when needed :)

Push-up

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

** 10 per side - 20 total **

Shoulder taps

Push-up -> Shoulder tap

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hands shoulder width apart and raise to upper chest level

Upright row

Bicep Curl -> Upright row

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alt. arnold press

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Plank Twist

In/out

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Full Upper & Abs wk1 day5

Hip thrust to kas glute bridges 🔥🔥🔥

Emma Bates

Hamstring/Glute wk1 day1

Ashley

some of the breaks were a little long but overall great workout

Samantha R.

Back/Shoulders wk1 day2

CARDIO wk1 day3

Brette

Quad/Glute wk1 day4

CARDIO CIRCUIT wk1 day6

Hamstring/Glute wk2 day1

Back/Shoulders wk2 day2

CARDIO wk2 day3

Quad/Glute wk2 day4

Full Upper & Abs wk2 day5

CARDIO CIRCUIT wk 2 day6

Hamstring/Glute wk3 day1

Back/Shoulders wk3 day2

CARDIO wk3 day3

Quad/Glute wk3 day4

Full Upper & Abs wk3 day5

CARDIO CIRCUIT wk3 day6

Hamstring/Glute wk4 day1

Back/Shoulders wk4 day2

CARDIO wk4 day3

Quad/Glute wk4 day4

Full Upper & Abs wk4 day5

CARDIO CIRCUIT wk4 day6

Axelle

Hamstring/Glute wk5 day1

Back/Shoulders wk5 day2

CARDIO wk5 day3

Quad/Glute wk5 day4

Full Upper & Abs wk5 day5

CARDIO CIRCUIT wk5 day6

Hamstring/Glute wk6 day1

Back/Shoulders wk6 day2

CARDIO wk6 day3

Quad/Glute wk6 day4

Full Upper & Abs wk6 day5

CARDIO CIRCUIT wk6 day6

Hamstring/Glute wk7 day1

Back/Shoulders wk7 day2

CARDIO wk7 day3

Quad/Glute wk7 day4

Full Upper & Abs wk7 day5

CARDIO CIRCUIT wk7 day6

Hamstring/Glute wk8 day1

Back/Shoulders wk8 day2

CARDIO wk8 day3

Quad/Glute wk8 day4

Full Upper & Abs wk8 day5

CARDIO CIRCUIT wk8 day6

Full Upper & Abs wk1 day5

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