Name: Playbook - Derek Pratt - Upper Body Workout - Day 4
Uploaded: 2021-11-16T13:27:45.397Z
Duration: 45 min
Description: Upper Body Workout - Day 4

Welcome back for some more fun! Today we will be focusing on the upper body using bands and body weight. After our 2 circuits are complete we will be finishing the workout with a quick abs circuit.

Welcome back for today’s upper body workout. Today’s workout we will be using body weight and bands. Let’s get after it today!

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- hold the band over head with both hands 
- starting with hands together open the arms and continue that motion.

Overhead Band Flys

- stand on the band and on one leg with the band in the opposite hand
- get a nice balance, tighten your core 
- pull the band up and down to complete the exercise

Single leg row

- starting in a plan position 
- push yourself into a push up position 
- lower yourself back to a plan position 
- and repeat

Plank push up

Round 1

Here is round 2 of 2 for today’s upper body circuit. This circuit will also be using body weight and bands for equipment. Finish strong!!

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- hold your body in a side plan position 
- grab the Handel with your top hand and create resistance with the bottom hand on the band. 
- extend your arm up and down to complete

Side plan tricep extensions

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

Band bent over row

- Start with back flat and band in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Band single arm rows

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Round 2

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- lay flat on your back with your legs strait in the air. 
- with the legs strait alternate lifting the left and right legs up and down while keeping the legs strait.

Scissor Kick

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- lying flat on your back 
- slight crunch 
- with your arms at your side and
Core tight alternate heel touches

Upper Body Workout - Day 4

More workouts from Derek Pratt