Name: Playbook - Brooke Bohning - W7/D2 Upper Body
Uploaded: 2024-05-01T22:16:55.533Z
Duration: 45 min
Description: W7/D2 Upper Body

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HOW TO ⤸
1️⃣ feet in sumo stance
2️⃣ chest parallel to the ground
3️⃣ put all of your weight into your legs and glutes to stabilize
4️⃣ alternate rowing dumbbells or kettlebells

ALTERNATIVES ⤸
▫️ bench supported single arm db row

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Gorilla Row (KB)

HOW TO ⤸
1️⃣ use band or assisted machine
2️⃣ pull your body up by pulling your elbows down towards your sides
3️⃣ chest up


ALTERNATIVES ⤸
▫️ smith machine inverted row

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Pull Ups

HOW TO ⤸
1️⃣ hold two dumbbells extended above you (lying on a flat bench)
2️⃣ keep your arms at a 45 degree angle 
3️⃣ lower the dumbbells down to your chest
4️⃣ press up using your chest and triceps


ALTERNATIVES ⤸
▫️ using a barbell, preloaded barbell or plate
▫️ smith machine chest press


TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Dumbbell Chest Press

1. start with palms facing out (supinated grip)
2. keep elbows pinned to your sides throughout the movement
3. twist at the wrist and lower into hammer curl
4. repeat this cadence

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Alternating Bicep Curls (Dumbbells)

HOW TO ⤸
1️⃣ lower your body down into a push up
2️⃣ as you come up, push into a downward dog


ALTERNATIVES ⤸
▫️ 

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Push Up to Downward Dog

W7/D2 Upper Body

6 weeks postpartum. This was a burner but great!!

Ramona

It was awesome! Great to get back in the gym. (:

Megan

Summer

W1/D1 1️⃣ Legs & Back + Cardio

Kassidy Dixon

W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

W1/D3 3️⃣ Glutes, Abs & Cardio

This workout killed me but man I feel amazing after I did it!

W7/D2 Upper Body

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