Name: Playbook - Hannah White - Phase 1 - Upper Body 1
Uploaded: 2023-10-17T16:15:41.379Z
Duration: 60 min
Description: Phase 1 - Upper Body 1

It was a little easier than I’m used too, but did enjoy supersetting the exercises.

Karen

Alfa

Day 1 in the books! I love how time efficient this workout was! It’s the perfect program for my busy schedule 💪🏻🏋️‍♀️🔥

Amanda Funk

Becky

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.

- Keeping your chest proud and shoulder blades retracted (pulled back & down) 
- Pull the band apart 
- Squeezing your shoulder blades together

Scapular retraction warm up exercise

- Keeping your chest proud and shoulder blades retracted (pulled back & down) 
- With your arms over your head pull the band apart 
- Squeezing your shoulder blades together

Trap 3 activation warm up exercise

- Keeping your chest proud and shoulder blades retracted (pulled back & down) 
- Holding the band loosely with straight arms
- Bring the band from the front to the back of your body
- Taking your shoulders through their full range of motion

Shoulder girdle mobilisation warm up exercise

Upper Body Warm Up

2 exercises performed after each other. With 90 seconds rest in between rounds.

- Start with the barbell at shoulder height
- Engage your core and glutes 
- Press the barbell straight up
- Lower with a slow controlled motion

A1 - Standing overhead press

- Grab the bar with a supinated grip (palms facing up) 
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Pause at the bottom for 1 seconds
- Slowly extend your arms to return the bar to starting position

A2 - Supinated grip lat pulldown

Superset A - Shoulders & Back

2 exercises performed after each other. With 60 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

- Squeeze your shoulders then pull the handles towards your face
- Leading with your elbows 
- Pause for 1 second 
- Then release it back slowly to the starting position

B2 - Cable face pulls

Superset B - Chest & Back

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

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Pause at the bottom for 1 second 
- Release Back slowly

C2 - Tricep rope pushdown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

C2 - Dumbbell bicep curls

Superset C - Arms

Upper Body Cool Down

Phase 1 - Upper Body 1

Great lower body routine, definitely kicked my butt 🏋️‍♀️

Rebecca

Day 2 - Lower Body 1 - Wow! This really kicked my butt!!! 😅🏋️‍♀️💪🏻🔥

Phase 1 - Lower Body 1

Great upper body routine, love supersets 😉

Good! Upped my weights and feeling the burn!

Phase 1 - Upper Body 2

I have a love hate relationship with leg exercises 😉 good workout!

Felt great after having eaten a  roast for lunch

Phase 1 - Upper Body 1

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