Name: Playbook - Derek Pratt - Upper Body Circuit - Day 2
Uploaded: 2021-11-15T20:26:50.551Z
Duration: 40 min
Description: Upper Body Circuit - Day 2

Mike

Today’s workout will be focused on the upper body. We will be using bands and body weight for today’s exercises.

Today’s focus will be on the upper body using body weight and bands.

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up.

Push Ups

- Start with  your arms extended
- Bring your elbows down
- Extend your arms engaging your triceps
- when adding the band place it around the wrists

Modified bodyweight tricep extensions

Stand with your feet hip-width apart, or place one in front of the other if it helps you balance. Pull the band down until the band touches your thighs and pause to squeeze your triceps at the bottom of the move. Then slowly raise the band back to the starting position.

Band Tricep Pushdown

- Hold the band in front of you with palms facing toward you 
- Raise the band up to shoulder height 
- Keep a slight bend at the elbow

front raises

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

Round 1

Here is circuit number two of today’s upper body band workout.

- Start with your arms at 90 degrees
- Press the bands straight up
- Lower with a slow controlled motion

standing shoulder press

- Hinge forward keeping a bend at your knee
- Holding the band in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

tricep kickbacks

- Hinge at the hips and come down with a neutral spine
- Pull the band up engaging your lats 
- Keep your core tight focus on a slow controlled movement

bent over rows

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

lateral raises

- Pull towards your face letting your elbows flare out 
- Engage your back as you pull
- Engage your traps as you pull

Seated row face pulls

Round 2

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Lie faceup with your legs straight and arms extended overhead. Extend your right leg up so that it's perpendicular to the floor. ... Switch legs, lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you. Continue switching your legs.

Scissor Switch

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Upper Body Circuit - Day 2

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