Name: Playbook - Brittany Ogus - W1/D5
Uploaded: 2024-02-17T23:53:33.598Z
Duration: 75 min
Description: W1/D5

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

Fri: Upper
 
1. Flat Bench Press
2. Bent Over Row 
3. Lat Pulldown
4. Single Arm Shoulder Press
5. Rear Deltoid Raise

- Lying on a flat bench
- Grip the barbell with hands slightly wider than shoulder width (The bar should be directly over the shoulders)
- Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement
- Keep your core engaged and maintain a neutral spine position throughout the movement (Avoid arching your back)
- Slowly lift the bar off the rack and move it over your chest
- Lower the bar to the chest, allowing your elbows to bend out to the side, about 45 degrees away from the body
- Stop lowering when your elbows are just below the bench
- Press your feet into the floor as you push the bar back up, engaging your chest while you push

6-10 reps

Bench Press (Barbell)

- Hold the barbell with an overhand grip
- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row 
- Pause at contraction
- Lower the bar with control

6-10 reps

Bent Over Row (Barbell)

- Grab the bar with a wide grip, your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction 
- Extend your arms, returning the weight to starting position

8-10 reps

Wide Grip Lat Pulldown

- Stand tall with knees slightly bent and ore engaged
-Lift one dumbbell to a shoulder press position. Other arm can be down or out.
- After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete
- Complete desired reps then repeat on the opposite side

8-10 reps

Single-arm shoulder press (dumbbell)

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

8-10 reps

Seated Rear Deltoid Raise (Dumbbell)

W1/D5

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

Maggie

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

Anatasia

Britt Ogus

W1/D1

Brittany

W1/D2

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

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/D5

Community

More workouts from Brittany Ogus