Name: Playbook - CD Performance - Back to Basics Upper Body- Week 4
Uploaded: 2023-01-03T14:36:01.134Z
Duration: 45 min
Description: Back to Basics Upper Body- Week 4

1.Start in a high plank position with your hands holding a pair of dumbbells directly under your shoulders. ( I use one and rotate as it’s easier on my wrists)

2. Place your feet about shoulder-width apart, and squeeze your quads, glutes, and abs.

3. While maintaining square hips and shoulders, pull your right dumbbell up towards your armpit and squeeze your shoulder blade back. Don’t let your hips rotate.

4. With control, bring the right dumbbell back to the ground. Reset your strong plank position, and repeat the row on your left arm.

*Drop to your knees or lighting weight for modification*

Renegade Row

Prop head, neck, and shoulders on a bench or ball

Elevate your hips and glutes as you press them to the ceiling. Bring the dumbbell back so you feel a good stretch through your triceps and lays, then pull back up to your belly. 

Soft elbows 

*anchor band around a surface to Pull for at home*

Pullover

Hold dumbbells
Or bands. While keeping one arm at shoulder height push opposite arm up overhead. Slight bend in the knee and keep chest tall and core engaged.

12 each arm

Static overhead shoulder press

This can be done on a bench as shown or on the floor in a plank position. 

Keep spine neutral and core engaged. 
*anchor band low at home*

Plank with rear delt pull

With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

*place band under feet and hold
Band overhead for at home*

Tricep overhead extension

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell/ or band in each hand. Let your arms relax down at the sides of your body with palms facing forward.
Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.Lower the weights to the starting position.

Bicep curls

Back to Basics Upper Body- Week 4

Seriously the best at home workout. Love that I can knock it out before my kids wake up. Great way to start the day!

Kelly

Ashley Crossley

Regina

Back to Basics Leg Day Week 1

Erin

First arm day done and feeling good ✔️💪🏽

Back To Basics Upper Body Week 1

Feeling good after that total body workout!

Tough one. 4 rounds of Lunges are no joke. 🥵

Great! I love how easy these are to do at home! It’s so helpful that I can still workout without finding a sitter to watch my littles at home

Back to Basics Total Body Week 1

Season

Back To Basics Week 2- Leg Day

Didn’t want to do this but got it done! 💪🏻

Back to Basics Week 2- Upper Body

Back to Basics Total Body- Week 2

Back to Basics Upper Body Week 4

Tough lower body week 3 workout 🏋️‍♀️ but pushed through!👍🏼

Sonya

Back to Basics Leg Day Week
3

Oops! Meant to choose 5!  I love total body work outs!

Love the mix of weight training with the higher cardio movements in this total body workout for week 3 💪🏼

Back to Basics Total Body Week 3

Back to Basics Leg Day- week 4

Back to Basics Total Body - Week 4

Back to Basics Leg Day Week 5

Back to Basics Upper week 5

Back to Basics Week 5 Total Body

Oops did this one last week. Must have skipped one. I’ll go back at look!

Back to Basics week 6- Leg Day

Back to Basics week 6- Upper body

Back to Basics week 6- Total Body

Celebrated first of 2 Thanksgivings today. A full belly did not stop me from getting workout in but it did take all I had to get 3 rounds in! 🥵

Back to Basics Upper Body- Week 4

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