Name: Playbook - Grace White - W2/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.266Z
Duration: 45 min
Description: W2/D2 Upper Body

Not liking the door hinged sets. Sorry 🤷🏼‍♀️

Cari

Shelby

Resistance Band Door Mount Shoulder Press // Resistance Band Low Bicep Curl // Resistance Band Front Raise
15 reps, 4 sets // 10 reps each, 4 sets // 10 reps each, 4 sets
*10 squat jumps after completing each set*

- Attach the resistance band high in the frame
- Grab the handle with your arm band to 90 degrees
- Press the handle overhead
- Lower the band back to starting position
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Shoulder Press {Door Mounted}

- Attach the resistance band low in the frame
- Curl the handle toward your shoulder, engaging your bicep
- Extend your arm, releasing tension from the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Low Bicep Curl {Door Mounted}

- Attach the resistance band low in the frame
- Raise the handle forward and up all the way to overhead
- Lower your arm, releasing the tension from the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Full Front Raise {Door Mounted}

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Squat Jumps

Circuit

Resistance Band Bent Over Row // Resistance Band Bent Over Rear Delt Fly // Bent Over Dumbbell Rear Delt Fly {Modified Grip}
10 reps each, 4 sets // 12 reps each, 4 sets // 12 reps each, 4 sets
*10 squat jumps after completing each set*

- Attach the resistance band low in the frame
- Hinge forward at the hips, holding the handles with one hand
- Row the handle back toward your body, engaging your back
- Release the band back to starting position
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Bent Over Row {Door Mounted}

- Attach the resistance band low in the frame
- Hinge forward, outside arm extended under your body holding the handle
- Keeping a slight bend in the elbow
- Move your arm outward and upward until it is in line with your shoulders
- Reverse movement back to starting position
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Bent Over Rear Delt Fly {Door Mounted}

- Hinge forward, holding a bench for support
- Keep a slight bend in the elbows, palm facing back
- Raise the dumbbell up and back engaging the back of your shoulders
- Lower controlled back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Bent Over Dumbbell Rear Delt Fly {Modified Grip}

Dumbbell Lateral Raise into Front Raise // Dumbbell Shoulder Press //  Dumbbell Skullcrushers
8 reps each, 4 sets // 8 reps, 4 sets // 15 reps, 4 sets
*10 squat jumps after completing each set*

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring the dumbbells from the sides (top of lateral raise position) to forward of the body (top of front raise position)
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise to Front Raise

- From a seated position hold two dumbbells at your shoulders, elbows wide
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- In a standing position, hold a single dumbbell above your head
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Standing Skull Crushers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Cardio:
- Froggers 30 seconds
- Jump Rope Hops 30 seconds
- Skater Hops 30 seconds
- High Kicks 30 seconds
- Burpees into Mountain Climbers 30 seconds
Once completed, rest for 1 minute.  Repeat 6 times.
Total Time ~20 min

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Kicks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

Cardio

W2/D2 Upper Body

I was only able to complete two circuits 🙈😩. Is that normal I feel so weak ! Also I’m working on getting equipment any recommendations for when I have to use weight . I just did the work out them without them . Will that affect anything? 
Definitely had me sweating 🥵

Lorena

Luísa Moreira

Kali

W1/D1 Lower Body

Azaria

Deepee Chattha

Awesome workouts. Any chance you could make some 30 minute ones to squeeze in before work?? 😄

Adelle

W1/D2 Upper Body

Your workouts kill me every time and I’ve yet to complete one in its entirety 😩🥵

Carrie

amalia

Anna

W1/D3 Lower Body

Esther

W1/D4 Upper Body

Dana

Wow those resistance bands make you sweat!

W1/D5 Upper Body

Kathy

W1/D6 Lower Body

Definitely going to feel that one tomorrow! 🥵

W2/D1 Lower Body

W2/D3 Lower Body

W2/D4 Upper Body

W2/D5 Upper Body

This has got to one of my favorites! 🔥👍🏽

W2/D6 Lower Body

W3/D1 Lower Body

Sorry I meant to rate 5 stars. Love this App!

Vanessa Gonzalez

Some 30 min workouts would be awesome I don’t have enough time to complete your workouts

W2/D2 Upper Body

Community

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