Name: Playbook - Hannah White - Phase 1 - Upper Body 1
Uploaded: 2023-11-24T06:03:57.316Z
Duration: 45 min
Description: Phase 1 - Upper Body 1

Hannah

This is session 1 of a 4 session a week progressive training program, where the goal is to progress each week by increasing the weight by 5-10%. 

Focusing on keeping tension in the muscles throughout whilst achieving maximum range of motion, and retaining correct form and control. 

As this is a high volume phase of training, you’ll be starting with light to medium weights.

To be completed before all upper body workouts in order to prepare the body for exercise.

Scapular retraction warm up exercise

Trap 3 activation warm up exercise

Shoulder girdle mobilisation warm up exercise

Upper Body Warm Up

2 exercises performed after each other. With 60 seconds rest in between rounds.

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

A1 - Dumbbell neutral grip standing shoulder press

- Hinge at the hips and come down with a neutral spine
- Place one hand and one knee on a secure object 
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Repeat reps stated on both sides

A2 - Dumbbell bent over row (single arm)

Superset A - Shoulders & Back

2 exercises performed after each other. With 45 rest seconds in between rounds.

- Lying on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

B1 - Flat dumbbell neutral grip chest press

- Pull the resistance band towards your face with elbows flared outward

B2 - Resistance band face pulls

Superset B - Chest & Back

2 exercises performed after each other. With 30 seconds rest in between rounds.

- Hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

C1 - Dumbbell standing tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

C2 - Dumbbell standing hammer curl

Superset C - Arms

Upper Body Cool Down

Phase 1 - Upper Body 1

Jenny

15kg squat
10kg RDL
7.5kgs split squat 
20kg good morning 
25 second side plank
(Felt good 👍☺️)

Loved that leg session 😅🔥!! Can we have more like this please? 🙏

Phase 1 - Lower Body 1

Becky

Phase 1 - Upper Body 2

Great- husband gets workout today as hubby is working out too 💪🏻

Good. The split squats are tricky to get right posturally but I’m getting there now

20kg squat 3x12 
10kg kettlebells 3x12
5kg split squats 3x10
3x15 leg raises

Phase 1 - Upper Body 1

Community

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