Name: Playbook - GINA - DAY 2: UPPER BODY FOCUSED
Uploaded: 2024-01-03T12:21:49.813Z
Duration: 60 min
Description: DAY 2: UPPER BODY FOCUSED

Kills me in the best way possible💪🔥🫶🏽

Melissa

Not one of the strongest but still a good workout

Arwa

Belkis

It was good! I preferred other upper bodies by her but good

Grace

Loved it! Stair master is so harddddd 🥵

Stephanie

Ariana

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

YOUR WARM UP 💨

- Set up in an elevated plank position on top of the bench, with knees bent, placing your elbow and forearm on the surface for support. Squeeze your core and glutes
- Squeeze your back to row the weight up 
- Row with your elbow close to your body
- Row with your elbow close to your body again, keeping your hand in position
- 12 per side don’t go too heavy!!!!!!!!!!!!!!!

bear Crawl Rows

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

-Kneel on one knee and pull the cable towards your hip 
- make sure the cable is at the top of the machine

High cable Row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Superset 1:

- have a dumbbell in front of you while your hands remain on the ground
- keeping core tight, bring your feet together and lift your legs up and down, around the dumbbell

Up Downs

Elevator planks

- stairmaster level 7-9 for 15 min 
- try your best to keep hands off the rails! But put them on if you need to! No biggie!

Stairmaster

DAY 2: UPPER BODY FOCUSED

Killer workout definitely didn’t go my hardest but considering this is my first workout in months I’ll give my performance a 7/10. The workouts definitely helped me go to the gym so I had something to go off of! Thank you Gina❤️

DAY 2: UPPER BODY FOCUSED

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