Name: Playbook - CD Performance - Upper Body Week 14
Uploaded: 2023-04-04T13:22:19.606Z
Duration: 44 min
Description: Upper Body Week 14

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

Stand with your feet hip-width apart holding a band/dumbbell/barbell.Your palms should be facing your body. Lift the weights by raising your elbows out to the sides until they come in line with your shoulders. With control, slide them back down to your waist.

Up right row

Hinge at hips while keeping back flat. Grab dumbbells and start with elbows tucked close to ribs and row back squeezing shoulder blades together. Return to start then rotate arms wide and squeeze shoulder blades again. 

* use band under feet for at home*

10 reps narrow 
10 wide

Close/wide Row

Keep spine neutral and core tight. Walk hands side to side while keeping good form. Drop down to knees for modification.

Walking push up

Push down until your elbows are fully extended but not locked. Keep elbows close to your body. Keep core engaged.

Tricep push down

stand tall, feet shoulder width apart, keep core engaged. Hold a dumbbell or band. Let your arms relax with palms facing forward. Bend at the elbow and lift the weights/band. Elbows should stay ticked close to your ribs.

Static bicep curl

You can do this at the gym with a machine. For at home, find yourself a door and anchor your band to the top of the door. 
Keep your hands wide and pull elbows down to your sides. Keep chest tall and act as if your shoulder blades are swallowing your spine.

Lat pull down

Upper body

Upper Body Week 14

Getting back into it and this was a perfect workout for it!

Megan bauer

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Cherie

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W1/D2 Upper Body Week 1

W1/D3 Total Body Week 1

W2/D1 Leg Day Week Two

W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

W3/D1 Leg Day Week 3

W3/D2 Upper Body Week 3

W3/D3 Total Body Week 3

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W4/D2 Upper Body Week 4

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W9/D1 Leg Day Week 9

W9/D3 Upper Body Week 9

W9/D3 Total Body Week 9

W10/D1 Total Body Week 10

Didn’t get through 45 rounds 🤣 legs are jello.

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W1/D3 Upper body Week 10

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Upper Body Week 14

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