Name: Playbook - CD Performance - Week 12- Upper Body Hot Girl Edition
Uploaded: 2023-01-03T14:36:01.803Z
Duration: 45 min
Description: Week 12- Upper Body Hot Girl Edition

Ashley Crossley

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

Band Pull Apart

Keep your legs straight but knees soft. Walk your hands out into a plank position and holiday for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworm

start in plank position on your forearms. Push up with left arm, then right, and lower back down. Alternate hands.

Monkey pushups

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

Raise to your shoulders, rotate as though you are driving a car.

Keep your core engaged!

Front Raise w/ Drivers

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

Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only.

Resistance Band Tricep Kickback

stand tall, feet shoulder width apart, keep core engaged. Hold a dumbbell or band. Let your arms relax with palms facing forward. Bend at the elbow and lift the weights/band. Elbows should stay ticked close to your ribs.

Static bicep curl

Week 12- Upper Body Hot Girl Edition

Leslie

Holy leg day.... legs are on fire 🔥🔥🔥🔥

Season

Ashley

Week 1 Leg Day Hot Girl Summer Edition

Arms are fire!! I love going back and doing workouts I have completed to see my progress!

Brittany

Loved this one! I’m a fan of upper body and this one was great. I ended on the floor after the planks.

Brandi Gresham

Week 1 Upper Body Hot Girl Summer Edition

Great workout. Little tough as I’m a newbie, but was able to modify some moves and make it work!

Week 1 Total Body Hot Girl Summer Edition

Do you write doctors notes? Because I will not be able to walk tomorrow

Megan bauer

Week 2 Leg Day Hot Girl Summer Edition

Arms feeling great and I still have some energy so I’m getting caught up on some workouts that I have previously missed ❤️💪🏼

Week 2 Upper Body Day

Total body Friday! Wow that 4th round was rough but I pushed through 🥵

Total Body week 2 was tough. 🥵
Still working up to a solid 4 rounds
Hoping to get there soon 💪🏻

Regina

Week 2 Total Body Hot Girl Summer Edition

Love total body days! Great workout 🏋🏻‍♀️

Emily

Week 3 Total Body Hot Girl Edition

Just noticed I didn’t swipe on this Sunday! 😅 good leg day!

Brutal (in a good way!) I will definitely have jelly legs for the rest of today!

Katie Mueller Stolman

Week 3 Leg Day Hot Girl Summer

I’m feeling stronger and mor confident everyday with these exercises!!!! 🥳💪🏼✔️

Week 3 Upper Body Hot Girl Summer Edition

Legs are burning 🔥 on this Saturday 🥵

Butterflies have never been more fun 🦋 😅🦵

Week 4 Leg Day Hot Girl Summer Edition

Whitney

That was perfect! Push ups still make my back angry, but I’m doing 10 sec planks in place during renegade rows.

Week 4-Upper Body Hot Girl Summer Edition

Karen

Week 4 Total Body Hot Girl Summer Edition

Week 5- Leg Day Hot Girl Summer Edition

Week 5 Total Body Hot Girl Summer Edition

Katie Roark

Week 5 Upper Body Hot Girl Summer Edition

Finally getting all the workouts in. Great way to start a Monday! 💪🏽

Week 6- Upper Body Hot Girl Summer Edition

Got 4 full rounds in and few into the 5th! Great full body day 🔥

Tired hot girl! Got through 4 rounds of wk 6 total body 🏋️‍♀️

Sonya

Total Body Hot girl Summer Week 6

Leg Day Week 6 Hot Girl Summer Edition

Ran out of time! 2 out of 4 reps is better than none👌🏻

Caitlin Brinkman

The oblique thing made me feel like an idiot but an evening workout did the trick for me!!!

Week 7 Total Body Hot Girl Summer Edition

Monday started right! Lower body done ☑️

Week 7 Leg Day Hot Girl Edition

Arms on fireeee 🔥great workout before the Reds game

Week 7 Upper Body Day

Week 8 Leg Day- Hot Girl Summer Edition

Week 8 Upper Body Day

Really liked this total body workout this week! 👍🏼

Forgot to swipe right on this yesterday 😅 Memorial Day workout was complete

Total Body Week 8 Hot Girl Edition

Getting back to the grind after a long weekend out of town!👏🏻

Week 9- Upper Body Hot Girl Summer Edition

Loved the total body workout today! Got 3 rounds in and walk!

Week 9 Hot Girl Summer Total Body

This morning’s mantra, “I can do hard things!”👊🏻

Leg Day Week 9 Hot Girl Summer Edition

Great work out! Heart rate is pumping! 🔥

It was no Murph, but it was a tough one! 😓🇺🇸

Gina

Week 10 -Total Body Hot Girl Summer Edition

Those static front raises are getting easier!👏🏻💪🏻

Week 10 upper body-Hit girl summer edition

Work interrupted but I pushed through what I had time for!👌🏻

45 rounds - aspirational or typo ?🤷🏻‍♀️ got through 4 rounds😊

Week 10 Leg Day Hot Girl Summer Edition

2 rounds of lower body followed by a run before an 11 hr day! Gettin it in!

Great workout. Haven’t done much for the last week but I showed up!

Week 12- Upper Body Hot Girl Edition

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