Name: Playbook - GINA - DAY 4: UPPER BODY + CARDIO
Uploaded: 2024-01-03T12:21:49.824Z
Duration: 60 min
Description: DAY 4: UPPER BODY + CARDIO

Very challenging but made it through 💪🏽

Arwa

Chelsea

Stephanie Coon

- 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 💨

- From an incline bench and a dumbbell in each hand
- Lower one dumbbell at a time to the chest keeping wrists neutral
- Straighten elbows and press back up
-12 reps each arm

Incline alternating dumbbell chest press

Pls keep your low back planted on the mat at all times when doing Deadbugs. Practice first with your body weight!!

- Start in a high plank position 
- Bend at the elbows to come down, keeping your pelvis tucked in and your core tight 
- Come down as slow as you can

Incline slow negative push ups

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Superset 1

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

This is a superset! Make sure to do it 4 times!

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

SHOULDER CIRCUIT

These are next once the banded push ups are perfected
-with a band above your elbows, tuck your pelvis in and push the ground away from you

Banded push ups

- grab a med ball and get into a forearm plank position 
- bring one knee towards your chest at time, hold it there for at least a second
- squeeze core and repeat on other side
12 reps each leg

Med ball Mountain Climbers

- stairmaster level 7-9 for 20 minutes 
- try your best to keep hands off the rails! But put them on if you need to! No biggie!

Stairmaster

DAY 4: UPPER BODY + CARDIO

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❤️

Cassie

DAY 1: LOWER FOCUSED

Kills me in the best way possible💪🔥🫶🏽

Melissa

Not one of the strongest but still a good workout

DAY 2: UPPER BODY FOCUSED

Best workout app with the best trainer 💪🏼💪🏼💪🏼

DAY 3: LOWER BODY + CORE

Gina said clock in for her bday 💪🏼💪🏼💪🏼 happy birthday Gina!!!

🥵 All that planking after shoulder day is killer!!

DAY 4: UPPER BODY + CARDIO

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