Name: Playbook - Christine Bryan - Week 3 Day 5 (gym)
Uploaded: 2023-01-19T06:51:48.923Z
Duration: 50 min
Description: Week 3 Day 5 (gym)

Upper body WOD was pretty good 💪🏽🙏🏼🔥❤️

Susan

Smith Machine Upright Row

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

DB Lateral raises

Circuit 1

Alternating overhead dumbbell press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Circuit 2

**13 reps per side 

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Single Arm Tricep Kickback

Circuit 3

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Circuit 4

Your choice of low intensity steady state cardio. Examples include jogging, incline walking, stair machine, row machine, stationary bike, assault bike, sled pushes, outdoor biking, outdoor jogging, etc. Try something new this week!

Cardio

Week 3 Day 5 (gym)

Tati

Christine

Week 1 Day 1 (gym)

Week 1 Day 1 (home)

Week 1 Day 2 (gym)

Thanks Christine for always planning different WOD … you are keeping me on my toes and my body loves that ❤️👌🏼🙏🏼💪🏽✨

Week 1 Day 2 (home)

Challenging but a GREAT workout. I feel good.

Latavia Brown-Miller

That was a sweaty workout! EMOMS always get the job done!

Week 1 Day 3 (home & gym)

Week 1 Day 4 (gym)

It is Friday and I feel tired but I power through and loved it! ❤️🔥

Week 1 Day 4 (home)

Love a great back to basics WOD.    My shoulders are 🔥💪🏽❤️

💀💀💀💀 in the best possible way!

Week 1 Day 5 (gym)

💪🏽🔥❤️👌🏼

Thanks Christine it is always FUN!

I won’t be able to wash my hair tonight …. I can’t feel my arms 💪🏽🔥✨❤️

Week 1 Day 5 (home)

Somi

Week 2 Day 1 (gym)

Week 2 Day 1 (home)

Got the best pump! Thanks coach👏🏼👏🏼

Week 2 Day 2 (gym)

After feeling under the weather this was the perfect WOD… ❤️

Week 2 Day 2 (home)

Thanks just Thanks it was what I needed ❤️✨🔥☺️

Week 2 Day 3 (gym & home)

Week 2 Day 4 (gym)

Lord, the WOD was brutal 👌🏼🔥🤣❤️✨

Thanks so much my legs will be sore tomorrow 🥰⭐️

Week 2 Day 4 (home)

Week 2 Day 5 (gym)

Feeling good, strong and sore 🙏🏼💪🏽🔥❤️😁

Week 2 Day 5 (home)

🥵 My legs are toast 🍞 in the best possible way

Week 3 Day 1 (gym)

Week 3 Day 1 (home)

Happy WOD and happy Monday ❤️💪🏽🔥

Week 3 Day 2 (gym)

Week 3 Day 2 (home)

Week 3 Day 3 (gym)

SUPER FUN 👌🏼❤️🙏🏼💪🏽🔥

Week 3 Day 3 (home)

Week 3 Day 4 (gym)

Week 3 Day 4 (home)

My shoulders are on 🔥 very effective, fun and challenging at the same time WOD 👌🏼❤️

Week 3 Day 5 (gym)

Community

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