Name: Playbook - CD Performance - W7/D1 Upper Body week 7
Uploaded: 2023-03-20T12:48:41.497Z
Duration: 34 min
Description: W7/D1 Upper Body week 7

1.Start in a high plank position with your hands holding a pair of dumbbells directly under your shoulders. ( I use one and rotate as it’s easier on my wrists)

2. Place your feet about shoulder-width apart, and squeeze your quads, glutes, and abs.

3. While maintaining square hips and shoulders, pull your right dumbbell up towards your armpit and squeeze your shoulder blade back. Don’t let your hips rotate.

4. With control, bring the right dumbbell back to the ground. Reset your strong plank position, and repeat the row on your left arm.

*Drop to your knees or lighting weight for modification*

Renegade Row

Prop head, neck, and shoulders on a bench or ball

Elevate your hips and glutes as you press them to the ceiling. Bring the dumbbell back so you feel a good stretch through your triceps and lays, then pull back up to your belly. 

Soft elbows 

*anchor band around a surface to Pull for at home*

Pullover

Hold dumbbells
Or bands. While keeping one arm at shoulder height push opposite arm up overhead. Slight bend in the knee and keep chest tall and core engaged.

12 each arm

Static overhead shoulder press

This can be done on a bench as shown or on the floor in a plank position. 

Keep spine neutral and core engaged. 
*anchor band low at home*

Plank with rear delt pull

With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

*place band under feet and hold
Band overhead for at home*

Tricep overhead extension

Upper Body

W7/D1 Upper Body week 7

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

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W7/D1 Upper Body week 7

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