Name: Playbook - CD Performance - Upper Body Week 15
Uploaded: 2023-01-03T14:36:01.915Z
Duration: 45 min
Description: Upper Body Week 15

Season

Keep your legs straight but knees soft. Walk your hands out into a plank position and holiday for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworm

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

Walking push up

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

Static lat pull down

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

Attach a resistance band to a door frame or other stable surface. Legs shoulder width apart, slight bend in your knee. Slight hinge at your hips. Arms above your head, slight bend in elbow. Hands facing you & pull down with slightly bent arms.

Resistance Band Swimmers Row

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

*anchor band low to use instead of dumbbells*

12 each arm

Single arm
Row

Your hands should be shoulder-width apart on the surface you are dipping from( bench/couch, chair,etc.) with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle. Then push back up.

Tricep dips

RB Wide Bicep Curl

Stand with a dumbbell/band in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down,

Side raises

Upper Body

Upper Body Week 15

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

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 15

Community

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