Name: Playbook - Brittany Ogus - W1/D2
Uploaded: 2024-02-17T23:53:33.510Z
Duration: 75 min
Description: W1/D2

Brittany

Maggie

Anatasia

Tues: Upper + Core
 
1. Dumbbell Z Press
2. Pull Ups (eccentric)
3. Incline Bench Press
4. Single Arm High to Low Pull
5. Leaning Lateral Raise
6a. Dead bugs 
6b. Bicycles

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Use an assisted pull-up machine or securely
- Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Slowly release to full arm extension

Pull Ups (Assisted)

- Lying on the incline bench with your feet flat on the ground, driving through to your hips, and your shoulder blades retracted
- Take a medium, pronated grip covering the rings on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows
- Maintain control and do not bounce the bar off of your chest 
Your lats should stay tight and elbows slightly drawn in
- After touching your torso with the bar, extend the elbows to return the bar to the starting position

8-10 reps

Incline Bench Press (Barbell)

- Load an appropriate weight and adjust the seat height 
- Grasp the handle with one hand, either a neutral or pronated grip
- Pull the handle down and back, retracting your shoulder blade as you flex the elbow
- Pause at contraction and then slowly return the handle to the starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Single Arm High To Low Pull (Machine)

- holding dumbbells keeping core engaged and knees slightly bent
- raise dumbbells shoulder height and slightly out to about a 45 degree angle
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell lateral raises

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Lying on the floor
- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

8-12 reps (R+L equals 1 rep)

Bicycles

Superset

W1/D2

So so good! Booty gains incoming❤️‍🔥❤️‍🔥❤️‍🔥

I’m in love! So easy to navigate and LOVE that I can track my weights/progress

Britt Ogus

W1/D1

I enjoyed the different dead lifts- also if your new to lifting it’s nice to do these workouts because it gets you out of your comfort zone (-:

W1/D3

W1/D4

Good! Gave me new workouts that I hadn’t thought about doing before.

W1/D5

Ruth

W1/D6

W1/D7

I LOVE this new app! Been doing these programs for a while and just loving the ease of Movema!

W1/D2

Community

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