Name: Playbook - CD Performance - Upper Body Week 36
Uploaded: 2023-01-03T14:36:02.218Z
Duration: 45 min
Description: Upper Body Week 36

Regina

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 36

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 36

Community

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