Name: Playbook - CD Performance - Week 4-Upper Body Hot Girl Summer Edition
Uploaded: 2023-01-03T14:36:01.640Z
Duration: 45 min
Description: Week 4-Upper Body Hot Girl Summer Edition

Whitney

Ashley Crossley

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

Katie Mueller Stolman

Season

Regina

Emily

Ashley

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

Week 4-Upper Body Hot Girl Summer Edition

Leslie

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

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 💪🏻

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

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

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 4-Upper Body Hot Girl Summer Edition

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