Name: Playbook - CD Performance - Upper Body Week 4
Uploaded: 2023-01-03T14:36:01.644Z
Duration: 45 min
Description: Upper Body Week 4

Ashley

Lindsey

Find a band that you can pull apart and keep tension through your entire movement.

Band Pull Apart

Find a band that allows you to increase your mobility by warming up your shoulders And back.

Band Over and Back

Walk out into a plank, hold for 1-3 seconds. Walk back up as you grab your DB or bands and lateral raise.

Inchworm PLUS Lateral Raise

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

Keep your core engaged!

Front Raise w/ Drivers

•Side plank either on your hand or forearm.
•You can also go down to your knees as a modification if your lower back or core is just starting out
•Raise your DB up as you straighten your arm and back down.

Side plank w/ DB Raise

Single arm Lat Pull Down
•Gym version: Grab a cable and a bar. Slight lean and engage your core. Keep one elbow down in a static hold as you pull down the other then switch.

At home: Anchor your band at the top of a door Frame. Grab a broom or gold club and hook it in your band handles. Complete your movement with the same steps as above!

Single arm Lat Pull Down

This can be modified by going down to your knees 

Keep your hips and spine neutral as you are keeping your belly button drawn into your spine.

SB Plank Push Out

Upper Body Week 4
LETS GO!

Upper Body Week 4

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.

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👏🏻

Upper Body Week 4

Community

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