Name: Playbook - CD Performance - Week 3 Upper Body Hot Girl Summer Edition
Uploaded: 2023-01-03T14:36:01.627Z
Duration: 45 min
Description: Week 3 Upper Body Hot Girl Summer Edition

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

Brittany

Ashley Crossley

Nice!!! The push ups in between renegade rows still get my back all grumpy, but I modified and made it work. 😅

Katie Mueller Stolman

Arms are getting stronger and stronger!💪🏻 Feeling the burn!🔥

Emily

Regina

All I have to say is 💪🏻💪🏻💪🏻
Hot Girl Upper Body!

Stand in the middle of the band and hold one end in each hand.
Place your palms on your thighs.
Raise your arms across your body in front of you, stopping when they’re shoulder height.
Pause before slowly returning to the starting position.

Resistance Band Cross Body Front Raise

RB Scare Crow Extensions

Showing you three different progressions
Beginner: plank hold on your knee
Progression: plank hold 
Gym version: DB
-Make sure that your hips are stable and your core is engaged. If you feel discomfort through your back go down to your knees.
- Control your arm movement with slow tempo while keeping your elbow soft and squeezing the back of your shoulders.

Plank with Rear Delt Fly

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

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

Push down until your elbows are fully extended but not locked. Keep elbows close to your body. Keep core engaged.

Tricep push down

Week 3 Upper Body Hot Girl Summer 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!

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 💪🏻

Week 2 Total Body Hot Girl Summer Edition

Love total body days! Great workout 🏋🏻‍♀️

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!

Week 3 Leg Day Hot Girl Summer

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 3 Upper Body Hot Girl Summer Edition

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