Name: Playbook - Derick Ansah - Upper body (Core focus)
Uploaded: 2022-11-27T22:11:32.350Z
Duration: 30 min
Description: Upper body (Core focus)

Like nike, just do it!! Work is solid gold!!

Christopher

These are workouts for both males and females. Complete each exercises with the sets and reps instructed. Choose weights you are comfortable with. In these video I’m using 15lb dumbbells

Warm ups:
Jumping jack 1 minute (3 rounds)
Burpees 1 minute (3 rounds)

- if you can not perform this move fully, just perform the top part first and the lower part next (meaning come up on the sit up then close you legs at the top)

Closes

- twist towards one side with your elbow on the floor (for support) 
- use opposite hand carrying dumbbell to meet your feet at the top.

Side ups

- with your shoulders holding up the DB tuck your legs into your stomach. 
- make sure to keep your shoulders high at shoulder level.

Static tucks

- opposite arm opposite leg
- keep your back straight do not round it until you are performing the move

Seated punch outs

- reach as far inside as you can 
- legs remain tucks at all times

Glide lifts

- keep your back straight when holding dumbbells above head

Sit up and out

- firmly hold dumbbells 
- opposite leg to opposite elbow 
- move as fast as you can

Side mountain climbing

Upper body (Core focus)

Yonnel

Razadh

Pietro

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You want a beach body, this workout speaks for it self.. gotta put in the work! Love these workouts…

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Dhya Al-Leswas

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Reach for that god body! The course is worth 10x more…

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Shredded Shoulders ⚒

Cobra Back 🐉

Great workout, earned my dinner for sure.

Shawn Porter

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Pretty good ! That pump feels nice 💪🏾🔥

Upper body (Core focus)

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