Name: Playbook - Demi Bagby - Friday: Upper Body Gym Workout
Uploaded: 2023-01-24T18:10:33.289Z
Duration: 30 min
Description: Friday: Upper Body Gym Workout

Circuit: x 3
- Cable bent over tricep extensions
- Cable curl 
- Cable kickback
- Ez bicep cable curl 

Circuit : x 4 
- Inverted push-ups
- Push-up plate pass through
- Lateral raises 

Circuit: x 4
- Ankle tap crunches
- Ball crunches
- Bicycle crunches

- Lean forward keeping one leg in front of you 
- Extend your arms engaging your triceps

Cable bent over tricep extensions

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable curl

- Keep your upper body tight and your elbow high close your your body
- Extend your arm focusing on your tricep

Cable kickback

- Curl the bar up engaging your biceps 
- Keep your core engaged

Ez bicep cable curl

Circuit

-Get into a push-up position
-Raise your hips to the sky putting yourself into a pike position
-Perform a push-up while inverted
-Repeat for reps

Inverted push-ups

-Perform a push-up with plates stacked on the ground next to you 
-Walk a hand over to the plate and perform another push-up
-Performa pushup with both hands on the plates
-Walk hands across so that you perform another push-up with one hand elevated
-Walk hands fully to other side and perform another push-up
Repeat both directions

Push-up plate passthrough

-Stand with a dumbbell in each hand
-Raise the dumbbells to the side to head height
-Lower and repeat

Lateral raises

Circuit 2

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Raise your shoulders off the ball 
- Engage the top of your abs as you come up
- Pause and lower slowly
- Breath out as you come up

Ball crunches

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Friday: Upper Body Gym Workout

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