Name: Playbook - Demi Bagby - W12/D2 Upper body Focus
Uploaded: 2023-06-19T15:13:54.724Z
Duration: 45 min
Description: W12/D2 Upper body Focus

Superset: 
-T-push ups 
-Cross body hammer curls 

Circuit: 
Plate curl & Halo 
High plank hold 
Bent over db rear delt fly

Superset: 
Cross body mountain climbers 
Overhead weighted sit up

-Perform a pushup
-As you reach rte top of the movement lift one hand and rotate it overhead while twisting your body forming a T shape
-Lower carefully to the starting position and alternate sides

T push-up (6 each direction)

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell cross body hammer curls (12 each arm)

Superset

- Hold the plate with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

Halo (8 each direction)

-Get into a push-up position 
-Hold the plank on your hands for time

High plank hold

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Rear delt flies (dumbbells)

Circuit

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

-Lay on the ground with bent legs and your feet on the ground.
-Hold  a weight at your chest
-Sit up fully
-Reverse movement back to the ground
-Repeat

Sit-up (weighted)

W12/D2 Upper body Focus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W12/D2 Upper body Focus

Community

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