Name: Playbook - CD Performance - Upper Body Week 7
Uploaded: 2023-01-03T14:36:01.753Z
Duration: 45 min
Description: Upper Body Week 7

Ashley

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

Band Pull Apart

•Prop your head neck and shoulders on a bench or ball.
•Elevate your Hips and glutes as you press them through the ceiling 
•Bring the dB back so you feel a good stretch through your tri’s and down through your lats then pull back up to your belly
•soft elbows but not bent

DB Pullover

You can kneel or stand and also use a cable in the gym or anchor high to a door for at home workouts

•Keep your elbows high as your pull back towards you. 
•Engage your core and act as though your shoulder blades are swallowing your spine

High Pull

You can do with a band too
Just make sure that you emphasis on the lower motion pause at the bottom

Keep your hips bend and chest facing the floor. Pull up with out using any momentum.

Pendlay Row w/ Barbell

•We can modify this to be easier by lowering your weight and going to your knees to complete the movement.

Renegade Row

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 SEVEN

Upper Body Week 7

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👏🏻

Upper Body Week 7

Community

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