Name: Playbook - Hannah White - Phase 1 - Upper Body 2
Uploaded: 2023-11-24T06:03:57.323Z
Duration: 45 min
Description: Phase 1 - Upper Body 2

Becky

This is session 3 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.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest and core

A1 - Flat bench press

- Hold a barbell 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

A2 - Barbell upright row

Superset A - Chest & Back

2 exercises performed after each other. With 45 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

B1 - Dumbbell seated neutral grip shoulder press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the barbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

B2 - Barbell bent over row

Superset B - Shoulders & Back

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

- From seated support your elbow inside your knee
- Holding a light dumbbell or plate in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat
- Using a light plate or dumbbell

C1 - Seated dumbbell external rotations

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

C2 - Dumbbell lateral raise

Superset C - Shoulders

Upper Body Cool Down

Phase 1 - Upper Body 2

Hannah

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

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 2

Community

More workouts from Hannah White