Name: Playbook - CD Performance - W1/D3 Upper body Week 10
Uploaded: 2023-03-20T12:48:41.531Z
Duration: 41 min
Description: W1/D3 Upper body Week 10

You can use band, DB or kettlebell
Keep your core engaged and control your tempo of your press.
Do not lock out your elbow!

Single arm shoulder Press

You can do this at the gym with machine.
At home, find yourself a door anchor and attach your bands to the top of a door.

*Keep your hands wide and pull your elbows down to your sides.
*Keep your chest tall and act as those your shoulder blades are swallowing your spine.

Lat Pull Down

Gym: anchor your cable high 

At home: Door anchor attached high and bands high

*Keep your elbows high as your pull towards your chest 
*Pull with control and act as though your shoulder blades are swallowing your spine.

High Row

Gym: attach cable machine high and I prefer to use a rope rather than stationary handle

At home: Anchor bands high to the door.
*Hinge at your hips
*Chest slightly leaning forward
*As you pull down squeezing your back lift your chest slight to the sky

Swimmers Row

Do not lock your elbows out. Feel the stretch at the top slowly then press through.

Tri-press down

Anchor high with a cable at the gym or at home with a door.

*Pretend as though your spine is curling one vertebrae at a time as you pull your band down close to your body.

Band/Cable Ab Tuck

Shoulder Press with static hold front Raise- CD

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W4/D2 Upper Body Week 4

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W9/D1 Leg Day Week 9

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W10/D4 Leg Day Week 11

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W1/D3 Upper body Week 10

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