Name: Playbook - Charity Witt - W5 D2 Upper
Uploaded: 2023-07-17T01:02:42.245Z
Duration: 60 min
Description: W5 D2 Upper

- Attach the band to the rig at your seated chest height
- Pull the band back engaging your upper back and rear delts

Resistance band seated row

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

*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

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

During the standing DB tricep extension, try to prevent elbows from flaring outward and keep them tucked in towards your head.

Standing DB behind the head Tricep Extension

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin by lying supine on a flat bench with dumbbell above your chest
- Lower the dumbbell to chest level 
- Press the dumbbell back up over your chest
- Complete desired reps then repeat on the opposite side

DB single arm flat bench press

- 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

W5 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)

Daria

W1 D5 Back

W2 D1 Legs

Olivia Valencia

Hit this with my buddy today. Delts are fried.

Zach

W2 D2 Upper

W2 D3 Cardio/Core

W2 D4 Glutes/hamstring

W2 D5 Back

Alecsaundra

W3 D1 Legs

Who needs shoulders anyway?! They’ll be worthless for days after this.

W3 D2 Upper

Loved and hated every moment of that 😅😮‍💨

Brittanye

W3 D3 Cardio/Core

Added a 10 min incline walk (12/3) and ouch

Intense workout. The plyo jump squats definitely burned my thighs. Highly recommend this workout for anyone.

W5 D2 Upper

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