Name: Playbook - Hannah Bower - BTB Workout 10- upper body
Uploaded: 2021-04-02T01:16:02.447Z
Duration: 30 min
Description: BTB Workout 10- upper body

Ashley

cristina

I do this one so often! Best upper body + core workout for me to fit into busy mornings!

Erika

Was waiting for an upper body day and it didn’t disappoint 🔥💪🏻🔥

Nikyla

I was not feeling like a workout today but this was so straight forward and doable. Thank you again!

Taryn

Great! Coming back from a C section so this was a great quick arms plus a little core!

Emily

Whew! That was as good as morning coffee! Hello delts😉

Ashley Powell

Nikki

Oh, this was a good one!!! 🙃 Feeling it already!!

Alexandra

Great! Loved ur step by step articulation of breathing along with every movement! Thanku🙏

Divya

Thank you! Everything went great except the exercise that requires sitting for balance while lifting. I am not flexible enough to sit with my legs out like that. Any recommendations for improving mobility/flexibility in the legs?

Dana

Alma Shamatov

Sara

Dulce

Hands slightly turned out to protect the shoulders. 

Straight legs to make more difficult. Bend knees to make it easier

Bench dips

Neutral spine. Core engaged. NO CONING

Modifications: 

👌🏽Regular push-up 
👌🏽Regular push-up with a slow eccentric phase but use your knees to push back up
👌🏽Knee push-up 
👌🏽elevated knee push-up 
👌🏽wall push-up

Pushups

Superset 1

No band? Use a lighter dumbbell or do 5 more immediate reps after a 5 second rest

Side delt raise

Pull up as fast as you can 

Range of motion will be shorter that’s ok! Pull up as high as you can go 

No band? Just do with Dumbbells for 5-8 additional reps instead of 20

Delt raise pulses

Superset 2

Seated keeps the core engaged and also removes the ability to use momentum!

Elbows directly over shoulder once extended

8 reps each side

Seated cling to shoulder press

Keep elbows fixed 
Drop weight until it touches couch or back!

Overhead extensions

Superset 3

Glute work is important in connecting back into your core!

5 clamshells with 5-10 knee drive to extension.

Forward & back = 1

Clamshell + knee drives & extensions

Do sliding glute bridges if you cone. Or just hold dead bug.

Exhale slightly before you pull your knee up. Finish exhale as knee finishes at table top: 

Drive using your core: initiate the movement in your core!

I’d rather you focus on going until burnout than the reps! Quality core connection >> the amount

BTB Workout 10- upper body

Community

More workouts from Hannah Bower

BTB Workout 10- upper body

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Hannah Bower

Community