Name: Playbook - CD Performance - W9/D3 Upper Body Week 9
Uploaded: 2023-03-20T12:48:41.517Z
Duration: 40 min
Description: W9/D3 Upper Body Week 9

Ashley

Week four
Your getting strong and the workouts are getting harder! Let’s do this!

Find a band that allows you to increase your mobility by warming up your shoulders And back.

Band Over and Back

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

Band Pull Apart

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

Renegade Row

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.

Single arm Lat pull down

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

•Sit up- full sit up rolling your spine up and reversing back down the same slow way.

•Lean back to engaged your core. Rotate your trunk entirely while allowing your head neck and shoulders to all follow.

Single arm Sit up + Russian Twist

Upper Body Week Four

W9/D3 Upper Body Week 9

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

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W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

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W3/D2 Upper Body Week 3

W3/D3 Total Body Week 3

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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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W10/D6 Total Body Week 11

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W9/D3 Upper Body Week 9

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