Name: Playbook - Hannah White - Phase 1 - Upper Body 2
Uploaded: 2023-10-17T16:15:41.394Z
Duration: 60 min
Description: Phase 1 - Upper Body 2

Great upper body routine, love supersets 😉

Karen

Rebecca

Good! Upped my weights and feeling the burn!

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.

- 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.

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

A1 - Flat bench press

- Grab the bar with a wide pronated grip (palms facing down) 
- 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 - Pronated grip pulldown

Superset A - Chest & Back

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

B1 - Dumbbell seated neutral grip shoulder press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

B2 - Neutral grip seated row

Superset B - Shoulders & Back

2 exercises performed after each other. With 45 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

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

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

Phase 1 - Upper Body 1

Great lower body routine, definitely kicked my butt 🏋️‍♀️

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

Phase 1 - Upper Body 2

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