Name: Playbook - CD Performance - Upper BODY WEEK 37
Uploaded: 2023-01-03T14:36:02.232Z
Duration: 45 min
Description: Upper BODY WEEK 37

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

Upper Body

Upper BODY WEEK 37

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Season

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Sonya

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Whitney

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Total Body 100 Rep workout week 11 Post your rounds!

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Glute Focused Leg Day Week 13

Total body week 13

April 100 Rep total body week 13

Leg day done... that was a good one! Going to feel that tomorrow!

That was a tough one!! But a good one 🔥💪🏻

Upper BODY WEEK 37

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