Name: Playbook - Brittany Hoskins - Run 2 + Upper Body (WEEK 6)
Uploaded: 2024-05-16T16:57:39.647Z
Duration: 58 min
Description: Run 2 + Upper Body (WEEK 6)

45 min low hr run (run/walk as needed to keep hr under 165)

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

**8 per arm, 16 total**
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

-use dumbbells or weight plates to raise all the way over your head and back down

Around the World

Circuit

Cable pull-down

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers (can do on a bench)

- 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

*pick a challenging weight and do 10 reps, then grab a lighter weight and go until failure*

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

Dumbbell lateral raises (DROPSET)

Run 2 + Upper Body (WEEK 6)

Lower Body (WEEK1)

Run 1 (WEEK1)

Steps + Abs (WEEK1)

Run 2 + Upper Body (WEEK1)

Full Body (WEEK1)

Run 3 (WEEK1)

Rest (WEEK1)

Lower Body (WEEK 2)

Run 1 (WEEK 2)

Steps + Abs (WEEK 2)

Run 2 + Upper Body (WEEK 2)

Full Body (WEEK 2)

Run 3 (WEEK 2)

Rest (WEEK 2)

Lower Body (WEEK 3)

Run 1 (WEEK 3)

Steps + Abs (WEEK 3)

Run 2 + Upper Body (WEEK 3)

Full Body (WEEK 3)

Run 3 (WEEK 3)

Rest (WEEK 3)

Lower Body (WEEK 4)

Run 1 (WEEK 4)

Steps + Abs (WEEK 4)

Run 2 + Upper Body (WEEK 4)

Full Body (WEEK 4)

Run 3 (WEEK 4)

Rest (WEEK 4)

Lower Body (WEEK 5)

Run 1 (WEEK 5)

Steps + Abs (WEEK 5)

Run 2 + Upper Body (WEEK 5)

Full Body (WEEK 5)

Run 3 (WEEK 5)

Rest (WEEK 5)

Lower Body (WEEK 6)

Run 1 (WEEK 6)

Steps + Abs (WEEK 6)

Full Body (WEEK 6)

Run 3 (WEEK 6)

Rest (WEEK 6)

Run 2 + Upper Body (WEEK 6)

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