Name: Playbook - CD Performance - W3/D2 Upper Body Week 3
Uploaded: 2023-03-20T12:48:41.447Z
Duration: 40 min
Description: W3/D2 Upper Body Week 3

Just complete three rounds of banded pull apart. 20 reps x 3 then get right into your workout! Get after it ladies!!!

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

At gym or at home!
Anchor your bands to the top of the door frame, kneel on the floor and complete the movement just the same.

Focus on holding your one elbow down and squeezing your lat as you move and pull the other side.

Static Hold Lat Pull down—CD

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

This can be completed in a high plan or on your knees.

Brace your core and pull the weight across your body.

Plank Pull Across —CD

Use band for both or if you have access to dumbbells you can use those.

Hold your right hand at shoulder height straight as you front raise with your left hand then switch

Try not to swing your body, brace your core and do not allow your legs to help you. Isolate your core!

Static hold lateral raise
Moving front raise—CD

This can be done in a full plank or on your knees

Focus on pushing your butt back and dropping your head through to feel a great stretch through your upper body.

Plank-Push up-Stretch—CD

Upper body Week 7–CD

W3/D2 Upper Body Week 3

Getting back into it and this was a perfect workout for it!

Megan bauer

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Cherie

Ashley

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W2/D2 Upper Body Week two

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W4/D2 Upper Body Week 4

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Didn’t get through 45 rounds 🤣 legs are jello.

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W3/D2 Upper Body Week 3

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