Name: Playbook - Charity Witt - W4 D2 Upper
Uploaded: 2023-07-17T01:02:42.225Z
Duration: 75 min
Description: W4 D2 Upper

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Make sure during the lateral raise, that your elbow is in alignment with your wrist.

S/A Cable Lateral Raise

*INCREASE WEIGHT AS REPS DECREASE*

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

*INCREASE WEIGHT AS REPS DECREASE*

In the standing OHP, it’s important to not push too far in front of your body. Make sure at lockout your biceps are near your ears.

Barbell Overhead Press

Single Arm Supported Row

Pull the cable cross over by keeping elbows only slightly bent and using your rear delts.

Cable Cross-overs (rear delts)

- Lean into an incline bench or lean forward onto knees, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to shoulder height 
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

Leaning DB lateral raise

W4 D2 Upper

Amazing, legs on fire. I need to work on my balance with the box steps but really enjoyed the whole session!

Emily

Lissa

Wow! Leg BURNER! Didn’t seem tough until I was actually in it- great workout!

Amanda

W1 D1 Legs

Patricya

Loved this can’t wait for the end results to start coming in!

Nicole Damon

Tracey

W1 D2 Upper

This workout got me so exhausted. I had to take 3-4 mini brakes during the 30min stairs workout. Overall great workout.

Roger Moreno

W1 D3 Cardio/Core

I am loving these workouts!! This is exactly what I needed to get back at it

Ashley

W1 D4 Glutes/hamstring

Fun workout!
Only thing is exercise #3 (if I remember correctly) is missing reps and rounds count (or at least it was missing it for me, maybe a glitch)

W4 D2 Upper

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