Name: Playbook - GoFit Training - W2/D3 Upper body + core
Uploaded: 2021-05-21T13:28:36.338Z
Duration: 30 min
Description: W2/D3 Upper body + core

Scott Warwick

Perform each set of exercises back to back, for 30 seconds each. Rest for 30-45 seconds in between each set. Perform each set three times. Perform standalone exercises for 20 reps. Rest for 30 seconds and repeat three times.
- Anchored chest fly (tubes/handles)
- Anchored rear delt fly (tubes/handles)
- High anchored kneeling crunch (bar)
- Lateral delt raise (tubes/handles)
- High anchored lat pull down (bar)
- Anchored torso twist (tubes/handles)

- Start with a staggered stance 
- Bring your hands in engaging your chest 
- Open your hands with a slow controlled movement

Anchored chest fly

- Pull the handle toward you with one hand 
- Engage your back as you pull 
- Pull with the opposite hand

Anchored rear delt fly (tubes/handles)

Superset

- Engaged your core as you come down 
- Focus on a slow controlled movement

High anchored kneeling crunch

- Place both feet on the band
- Raise your hands with a slight bend at the elbow 
- Raise until your reach shoulder height

Lateral delt raises (tubes/handles)

- Pull the bar towards your upper chest 
- Engage your upper back as you pull 
- Return with a controlled motion
- Down sway back and forth keep your upper body still

High anchored lat pull down (bar)

- Hold the handles with both handles about chest height
- Rotate your torso keeping your core engaged 
- Focus on a slow controlled movement

Anchored torso twist

W2/D3 Upper body + core

App routine doesn't promote right side and left side. I do 30 seconds with one leg, but the app doesn't remind or mention doing the other. It's a straight 30-30-30. It should be either 60-60-60 switching at 30, or 15-15-15-15 to keep me working both sides evenly.

W2/D3 Upper body + core

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