Name: Playbook - CD Performance - Back to Basics Upper Body Week 4
Uploaded: 2023-01-03T14:36:01.118Z
Duration: 45 min
Description: Back to Basics Upper Body Week 4

Season

Ashley Crossley

Lat Pull Down with Static Hold -CD

Hold a dumbbell in each hand with your arm bent, as in the top of a biceps curl, so your palms are facing you. Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards. For full range of motion, finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.
*use band anchored under feet*

Arnold Press

Raise to your shoulders, rotate as though you are driving a car.

Keep your core engaged!

Front Raise w/ Drivers

Gym: attach cable machine high and I prefer to use a rope rather than stationary handle

At home: Anchor bands high to the door.
*Hinge at your hips
*Chest slightly leaning forward
*As you pull down squeezing your back lift your chest slight to the sky

Swimmers Row

Plank on your feet or on your knees. Pull a DB or Kb through across your body while keep your core engaged and stable

Plank pull through—CD

Place a target in front of you and reach! If you are unable to keep your core tight and engaged lower down to your knees for more stability

Plank w/ reach

Write your ABC all the way through Z with capital letters!
Straight arms but soft elbows.
Slow, control, keep your core engaged!

ABC BURNOUT—CD

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

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

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

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 Upper Body- 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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