Name: Playbook - Clara Lai - Week 3-4 : Upper body and core
Uploaded: 2022-04-24T03:42:15.767Z
Duration: 60 min
Description: Week 3-4 : Upper body and core

This is an optional workout. You will be repeating this workout on week 4

- Engage your core throughout the movement
*reps for each side

Dumbbell March (core)

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Standing alternate DB row
- Keep your core engaged and spine neutral

Standing renegade row

Superset 1

- Perform a single arm lateral raise with the other arm holding a DB

Single arm hold lateral raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with plate

Superset 2

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time
*reps in total

Dumbbell deadbugs

Elbow plank hold

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Week 3-4 : Upper body and core

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 3-4 : Upper body and core

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