Name: Playbook - CD Performance - W5/D2 Upper Body Week 5
Uploaded: 2023-03-20T12:48:41.471Z
Duration: 37 min
Description: W5/D2 Upper Body Week 5

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

Band Pull Apart

Anchor High with either a cable machine at the gym or with a door anchor.

Keep your core engaged and pull your elbow down to your side while squeezing.

*15 each arm

Single arm Lat pull down

Attach a resistance band to a door frame or other stable surface. Grab the ends of the rope attachment with your thumbs pointing backwards.
Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.
Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff.

Resistance Band Face Pull

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*

Close/wide Row

Hold dumbbell or band out in front, no higher than your shoulder. With other arm complete a side raise and then switch.

Static front raise

Attach a resistance band to a door frame or other stable surface. Grab the resistance band with both hands (palms facing in) just below chest height. Keep your elbows tight into your side and drive your hands down towards your waist. Lock your arms out and rotate your hands slightly outward as you do. Hold for a second and then bring your hands back up to just below chest height.

Resistance Band Tricep Pulldown

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

Renegade Row

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

Upper Body

W5/D2 Upper Body Week 5

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

Megan bauer

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Cherie

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

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W5/D2 Upper Body Week 5

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