Name: Playbook - Brittany Lupton - W9/D3 Upper Body
Uploaded: 2024-04-01T16:30:56.467Z
Duration: 20 min
Description: W9/D3 Upper Body

*NOTE: all exercises can be done without weight— take it at your pace!*

We'll start things off with 2 rounds of a WARM-UP circuit (take rest in between rounds if you need!)

For the WORKOUT we'll perform 3 Supersets (where two exercises are performed back-to-back before a rest period is taken) for 3 rounds each.

Please take rest as needed between each exercise, and be sure to rest for all 120 seconds before you begin your 2nd + 3rd round in each Superset.  Additionally, be sure you rest 180 seconds after you complete all 3 rounds/before moving on to the next Superset.

Day 2: Upper Body

Superset 1:
Bicep Curl to Shoulder Press | 3x12
Bent Over Double Arm Row to Tricep Kickback | 3x12

Superset 2:
Standing Two Arm Bent Over Row | 3x12 
Dumbbell Upright Rows | 3x12

Superset 3:
Tricep Dips | 3x12 
Knee Push Up | 3x12

- Find a comfortable position lying down on a yoga mat
- Place both hands slightly above your hip bones, or one hand on your chest and the other on your belly (whichever is more comfortable)
- Inhale deeply through your nose, allowing your belly to expand as you breathe in *BE SURE not to puff your stomach out with your muscles, just allow your breath to gently raise your abdomen, the upper chest should only rise a little*
- Exhale slowly through your mouth, and allow your abdomen to sink back down
- Repeat for the programmed time, gradually increasing the length of your inhalations and exhalations as you become more comfortable with the technique

Diaphragm Breathing

- Locate the pelvic floor muscle and tighten it (imagine you are trying to stop the flow of urine or trying to hold in gas)
- Hold the contraction for up to 10 seconds, making sure to breathe normally
- After holding the contraction for up to 10 seconds, relax the muscles and allow them to return to their resting state for a few seconds, then repeat

Kegels

- Begin in a standing position
- Lift your knee to hip level
- Externally rotate knee towards outside of the hip
- Bring leg down in a walking motion in front of you
- Step forward and continue on

Hip Rotations

- Standing with legs hip-width apart, step your right foot slightly forward, flexing your right foot so the edge of your heel is on the ground and your toes are off
- Bend at your hips and left knee to bring both arms down, keeping them close to your body
- In one fluid motion, "scoop" them down your right leg down to your ankle, and keep your right leg straight throughout while bending into your right knee (you should feel the stretch in your right hamstring)
- Continue the scooping motion as you straighten your right leg, raising your arms out in front of you
- Now step forward, placing the toes of your right foot back on the ground and step your left heel through and repeat on the other side

Scoops

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

Warm-Up

Bicep Curl to Shoulder Press | 3x12
Bent Over Double Arm Tricep Kickback | 3x12

- Stand tall with your feet shoulder-width apart, dumbbells in hand with palms facing outward
- Bicep Curl the dumbbells up to your shoulders
- Rotating your elbows outward, turn and lift the dumbbells overhead in a Shoulder Press
- Reverse your press, then reverse your bicep curl back to the starting position
- Repeat

Bicep Curl to Shoulder Press

- While holding a dumbbell in each hand with a neutral grip, hinge forward until your torso is at a 45 degree angle
- While driving the elbows behind the body, retract the shoulder blades and pull the dumbbells towards your body until the elbows are at (or just past) the midline
- Keeping the elbows in place, straighten both arms, extending the dumbbells back into a Tricep Kickback
- Still keeping the elbows in place, curl the dumbbell back in, then gently lower them back down to the starting position
- Repeat as one fluid movement

Bent over Double Arm Row to Tricep kickback

Superset 1:

REST

Standing Two Arm Bent Over Row | 3x12 
Dumbbell Upright Rows | 3x12

- Holding dumbbells with a neutral grip, keep your core tight, maintaining a slight bend in your knees and hinge forward about 45 degrees
- Keep elbows close to your body and pull the dumbbells back towards your hips in a low row, keeping grip neutral
- Return to starting position with a slow controlled manner, repeat

Standing Two Arm Bent Over Row

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Row

Superset 2:

- Sit on the ground with your knees bent and feet flat on the floor. Place your arms behind you on the floor with your fingers facing forward
- Lift your hips off the ground, just a few inches (all of your weight should be in your hands and feet)
- Lower your body down to the ground by bending your elbows
- Press down with your hands to straighten your arms and raise your hips and body back up
- Repeat as programmed

Tricep Dips

- Begin in a push up position on the knees with the body in a straight line from head to knee, feet/knees hip to shoulder width and hands at or just past shoulder width
- Brace the core and tighten the glutes, press away from the floor to prevent the shoulder blades from winging
- Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth
- Reverse the pattern and return to starting position
- Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

W9/D3 Upper Body

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