Name: Playbook - Grace Noel - W4/D2: upper body and core
Uploaded: 2023-06-24T13:47:07.821Z
Duration: 50 min
Description: W4/D2: upper body and core

Mary Lou Valeron

Warm up 
- Bench push ups: 2 x 8
- Bench tricep dips 2 x 8 
- Push ups feet on bench 2 x 8

Exercise 1: lightweight underhand half circle 3 x 10 
Exercise 2: champagne pours 3 x 10
Exercise 3:  alternating raise 3 x 10 
Exercise 4:  front to side raise 3 x 8 
Exercise 5: underhand raise 3 x 8 (8 each arm)
Exercise 6: hold curls 3 x 8 each arm 
Exercise 7:  hammer curls 3 x 10
Exercise 8: alternate shoulder press 3 x 8 each arm 
Exercise 9:  side swipe to curl 3 x 8
Exercise 10: bench press (legs in tabletop to engage core) 3 x 8 (after the last rep, leg drops engage core x 6)
Exercise 11: bench fly (legs in tabletop to engage core) 3 x 8 (after the last rep leg lift x 8)
Exercise 12:  single shoulder press to standing crunch 2 x 6 each side (after last rep alternate bringing knee to core for core stability x 6) 
Exercise 13: Cable: upright row 3 x 10
Exercise 14: Cable: rope pull to face 3x 10
Exercise 15: Cable: rope pull to waist 3 x 10 
Exercise 16: Cable crunch 3 x 10

KB Circuit: 20 seconds 20 seconds break
Exercise 17: alternate swing 
Exercise 18: full swing 
Exercise 19: Double swing 
Exercise 20: Alternate row 
Exercise 21: cross over kneeling x 8 each side

Ab Circuit: 40 seconds 5-10 seconds break
Exercise 22: middle side side toe touch
Exercise 23: alternate leg drop
Exercise 24: sit up through legs
Exercise 25: controlled bicycle 
Exercise 26: tabletop crunch
Exercise 27: v sit toe taps
Exercise 28: star crunch
Exercise 29: leg drops
Exercise 30: plank

- Start in a high plank position with both hands elevated on the bench
- Lower your chest toward the bench by bending your elbows
- Press yourself back up to starting position

Bench push ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench tricep dips

- Start in a high plank position with both feet elevated on the bench
- Lower your chest toward the bench by bending your elbows
- Press yourself back up to starting position

Push ups feet on bench

- Hold light dumbbells with an underhand grip
- Circle the dumbbells outward and upward
- Lower the dumbbells with control

Lightweight underhand half circle

- Hold light dumbbells with an underhand grip
- Bring the dumbbells forward and up to shoulder height, rotating the dumbbells like you are pouring a drink
- Reverse the movement back to starting position

Shampagne pours

- Holding light dumbbells in each hand
- Raise the dumbbells, and arm forward and the other to the side
- Lower the dumbbells and repeat on the opposite side

Alternating raise

- Holding light dumbbells in each hand
- Raise the dumbbells forward and up
- Bring the dumbbells out to the side
- Lower the dumbbells with control

Front to side rasie

- Hold dumbbells in each hand with an underhand grip
- Raise one dumbbells forward and up in front of your chest
- Lower with control and repeat with the opposite arm

Underhand raise

- Hold one dumbbell with your arm flexed at 90 degrees
- Curl and lower the opposite dumbbell for desired reps

Hold curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Alternate shoulder press

- Hold the dumbbells, ends touching in the center with both arms flexed at 90 degrees 
- Swipe the dumbbells outward
- Curl the dumbbells with control
- Reverse the movement with control back to starting position

Side swipe to curl

- Lying on the bench, hold a dumbbell in each hand above you
- Bend at the elbows, lowering the dumbbells until both arms are flexed to 90 degrees
- Press the dumbbells back up over your chest
- Once desired reps are complete, perform leg drops for desired reps

bench press (legs in tabletop to engage core) 3 x 8 (after the last rep, leg drops engage core x 6)

Bench press (w/ leg drops)

- Lying on the bench, hold a dumbbell in each hand above you
- Lower the dumbbells until both arms are extended out from your chest 
- Bring the dumbbells back together over your chest
- Once desired reps are complete, perform leg drops for desired reps

bench fly (legs in tabletop to engage core) 3 x 8 (after the last rep leg lift x 8)

Bench fly (w/ leg lifts)

- Hold a single dumbbell at the shoulder
- Press the dumbbell overhead
- Lower the dumbbell with control
- Complete desired reps then alternately bring one knee up to your chest

single shoulder press to standing crunch 2 x 6 each side (after last rep alternate bringing knee to core for core stability x 6)

Single shoulder press to standing crunch

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable upright row

- Pull the rope attachment toward your face, engaging your rear delts
- Lower the worthy with control

Cable rope pull to face

- Pull the rope attachment toward your waist, engaging your lats
- Lower the worthy with control

Cable rope pull to waist

- Kneeling, grip the rope attachment just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunch

KB Circuit: 20 seconds 20 seconds break
Exercise 17: alternate swing 
Exercise 18: full swing 
Exercise 19: Double swing 
Exercise 20: Alternate row 
Exercise 21: cross over kneeling x 8 each side

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternate KB swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Full swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into a squatted swing

Double swing

- Hold a single kettlebell, and hinge forward at the hips
- Row the kettlebell up toward your hip, engaging your back
- Lower the dumbbell with control
- Carefully toss the kettlebell up and catch it with the opposite hand
- Repeating the row and toss back and forth

Alternate row

- Start in a half kneeling position, holding the kettlebell at your hip
- Bring the kettlebell across the front of your body to just above the opposite shoulder
- Reverse the movement back to starting position
- Work both sides

Cross over kneeling

KB Circuit

Ab Circuit: 40 seconds 5-10 seconds break
Exercise 22: middle side side toe touch
Exercise 23: alternate leg drop
Exercise 24: sit up through legs
Exercise 25: controlled bicycle 
Exercise 26: tabletop crunch
Exercise 27: v sit toe taps
Exercise 28: star crunch
Exercise 29: leg drops
Exercise 30: plank

- Lying on the ground with both legs extended up
- Crunch up, touching your toes then to each side of your feet

Middle side side toe touch

- Lying on the ground with both legs extended upward
- Alternately, lower and raise one leg with control

Alternate leg drops

- Lying on the ground, knees bent and feet flat on the ground
- Roll yourself up to sitting, reaching both hands between your legs
- Lower back with control

Sit up through legs

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Controlled bicycle

- Lying on the ground with your hips and knees bent to 90 degrees
- Crunch up and lower with control

Tabletop crunch

- Start in a V-sit position
- Alternately lower one leg, tapping your toes to the floor

V sit toe taps

- Lying on your back with legs extended upward but out to a V
- Crunch up, bringing the legs together
- Reverse the movement back to starting position with control

Star crunch

- Lying on the ground with both legs extended upward
- Lower both legs toward the ground, stopping before the touch the floor
- Raise both legs back to starting position

Leg drops

Plank

Ab Circuit

W4/D2: upper body and core

Becca

Jenna

Use to doing heavy weights this was so much more intense and my heart rate was up the whole time! Loved it

W4/D2: upper body and core

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