Name: Playbook - Genevieve Morton - W3/D2 Upper body + Abs
Uploaded: 2021-08-26T19:31:57.159Z
Duration: 45 min
Description: W3/D2 Upper body + Abs

Upper body + Abs
Superset
- Dumbbell chest press 3 x 12
- DB rows 3 x 12

Superset
- Lying db flys 3 x 10
- Upright DB rows 3 x 15

Circuit
- Forearm plank 3 x 30sec 
- Russian twists x 20 
- Frog crunch x 30

- As you press engage your chest
- Reach full edtension
- Lower with a slow controlled motion

DB chest press

- Keep a neutral spine
- Pull the DB up keeping your elbow close to your body
- Engage your lat as you oull

Bent over dumbbell rows

Superset

- Keep a slight bend at the elbow
- Engage your chest as you come up

DB flys

- Pull the dumbbells straight up
- Keep your core engaged

Upright rows

- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Forearm Plank

- Lean back slightly and raise your legs
- Rotate from side to side engaging your core

Russian twists

- Start with your feet together
- Come up engaging your core
- Lower with a slow controlled motion

Frog crunch

Circuit

W3/D2 Upper body + Abs

It looked easy but it was very hard. I am just starting out. I know I can follow the video examples.

Jed Roland

Great starter, the clamshells are much more challenging than then appear!

Jack Hoskins

W1/D1 Legs + Abs

I think I can see my abs after that work out

Love the simplicity of your workout but yet you can feel the effectiveness!!

Raymond

W1/D2 Upper body + Abs

Great. TY for the continued encouragement

W1/D3 Arms + abs

W1/D4 Poison of choice

The glute bridges were different. I used dumbbells for the step ups

W3/D2 Upper body + Abs

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