Name: Playbook - Demi Bagby - Upper Body Crusher
Uploaded: 2022-07-22T18:32:02.755Z
Duration: 45 min
Description: Upper Body Crusher

Rachel

Lateral row to dumbbell rows is KILLER!! I love it! 🔥

Katie

Great burn!! I definitely can tell I’m in a lot better shape doing these exercises than I was 8 weeks ago

Jackson Knott

Phew! Awesome burn. Would love some suggestions on adapting the exercises.

Anne

Superset: x3 
- Barbell rows
- Seated cable row

Superset: x3
- Archer push-ups
- Front delt raises 

Circuit: x3
- Standing shoulder press
- Push- up shoulder tap 
- Lateral raise to row

Circuit: x 3 
- Ab rollouts
- Leg raises 
- Russian twist

- Hold the bar with your palms facing you
- Keep you back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell rows

-Sit at a cable row station
-With a slight bend in your knees and handle in hand row the handle to your abdomen
-Release and repeat

Seated cable row

Superset

Perform a pushup with your weight shifted to one side and the other extended
-Repeat back and forth for both sides

Archer pushups

- Raise your dumbbells until you reach shoulder height 
- Lower slowly

Front delt raises

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbell sand repeat

Standing shoulder press

-Perform a push-up
-At the top of the movement perform a cross body shoulder tap for both sides
-Repeat

Push-up shoulder tap

-Perform a side lateral 
-Hinge at the waist
-Row the dumbbells
-Stand back up to the starting position
-Repeat

Lateral raise to row

Circuit

- Start with your hands just outside shoulder width
- Roll the barbell out keeping your core engaged 
- Don’t let your hips dip
- Pull the barbell back

Ab rollouts

-Lay on your back
-Raise your legs up until 90 degrees
-Lower your legs just short of them touching to the ground
Repeat

Leg raises

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Upper Body Crusher

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