Name: Playbook - Brittany Ogus - W1/D2
Uploaded: 2024-02-17T23:53:33.505Z
Duration: 45 min
Description: W1/D2

I’ve had hyperemesis gravidarum the whole 9 months and was terribly sick. 
It’s been a month aince I gave birth and I’ve been nervous to get back into it. This workout was PERFECT! Flexible, and straight forward. I’ve never had a workout plan that was good for all the stages of life!!! 10/10!

Jordan Everett

What a great upper body workout! I definitely felt the burn 🥵

Emily

T: Upper + Core
 
1. Push Press (Dumbbell)
2. Row (Band)
3. Push Ups (Knees)
4. One Arm Bent Over Row (Dumbbell)
5. Lateral Raise (Band)
6a. Heel Taps
6b. Inchworm

- Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders
- Squat down until your thighs are parallel to the floor
- Stand up and press the dumbbells overhead
- Bend your arms, return to the starting position and repeat the exercise

8-10 reps

Push Press (Dumbbell)

- Anchor the band around around your mid section height
- Pull the band handles back, engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

8-15 reps

Row (Band)

- From a kneeling plank position, hands shoulder width
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going slightly back 
- Extend your arms to come back up

Push Ups (Knees)

- Hold a single dumbbell in one hand
- Hinge forward at the hips, placing your opposite hand on your leg for support
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you row
- Pause at contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

8-10 reps each side

One Arm Bent Over Row (Dumbbell)

- Stand with a band under your feet and grasped in one hand
- Keeping a slight bend at the elbows 
- Raise your hand laterally up to shoulder height 
- Lower your hand releasing the tension from the band
- Complete desired reps then repeat on the opposite side

8-12 reps each side

Lateral Raise (Band)

- Lying on the floor
- Raise your shoulders off the floor, engaging your core
- Reach towards your heel, engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

8-12 reps

Heel Taps

Inchworm

Superset

W1/D2

It was a great first workout. Happy to be back in the game after my last baby

Elisha

Bella

W1/D1

Loved it!! I’m really liking the new layout and how accessible this is! My four year old, even wanted in on the action and did most of the moves with tiny little dumbbells right alongside me💕

Christiana

Makayla Lopez

W1/D3

W1/D4

W1/D5

W1/D6

W1/D7

Thank you for creating doable workouts that don’t feel so dreadful but do feel purposeful! 🔥🔥🔥

W1/D2

Community

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