Name: Playbook - Chelsea Heiser - Upper Body (Gym)
Uploaded: 2022-10-16T22:28:03.232Z
Duration: 45 min
Description: Upper Body (Gym)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
-Think of driving your elbows down into your sides
- Pause and return to the initial position

Lat Pulldown: Wide Grip

- Bend over at 45 degrees 
- Grip the bar in the underhand position 
- Row to your belly button keeping your elbows tight (drive elbows straight back, don't allow them to flare out)
- Maintain a neutral spine and engaged core (no bouncing or swinging)

Bent Over Barbell Row- Underhand Grip

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets/rounds.

* 12 reps per side

- Grab the handle with a pronated grip(palm facing out) with the hand furthest from the cable
- Pull handle down towards the top of your shoulder
- Drive elbow out and down (in a curved direction) into your side 
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm Handle Lat Pulldown

*10 reps per side

- Begin in high plank position position with dumbbell in each hand directly under shoulders
- Row one dumbbell back by your side, followed by the other 
- Engage core and keep hips square to the ground  (don't allow yourself to rotate hips back and forth)

Dumbbell Renegade Row

SUPERSET

- From a kneeling position, using the cable rope attachment, pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Cable Rope Face Pulls (kneeling)

- Start in a seated position with back against bench and core engaged 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell Hammer Curl

- Keep your elbows close to your body
- Start with arms fully extended and curl bar halfway (90 degree elbow flexion)- complete 7 reps
- Now starting at 90 degrees flexion, curl bar up towards your shoulders (full elbow flexion)- complete 7 reps
- Lastly, starting back at full extension, curl bar all the way up toward your shoulders- complete 7 reps 
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement
- This full sequence counts as 1 set for a total or 21 reps in each set

EZ-bar bicep curl 21’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction 
- Reverse movement back to starting position

Cable Cross Reverse Fly

Perform each core exercise for desired amount of time with little to no rest in between each exercise. Once the full circuit is complete, rest for required rest time before repeating the sequence for prescribed number of sets/rounds.

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Commandos

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee while extending the other leg
- Repeat on the opposite side
- Focus on engaging your core and lifting the shoulder blades slightly off the ground

Bicycle crunches

- Begin by lying supine with legs straight and hands behind your head
- Keeping legs straight, lower them down to the floor without letting them touch
- By engaging the core and keeping the legs straight, lift them back up to starting position
- Roll your shoulders off the floor, do not pull with your hands
- Crunch abdominal muscles and reach hands to touch your toes
- Lower back down and repeat sequence

Upper Body (Gym)

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