Name: Playbook - Heather Watkins - W1/D1 Week 1 Day 1: (Gym) Upper Body + AMRAP
Uploaded: 2024-03-31T22:12:24.664Z
Duration: 40 min
Description: W1/D1 Week 1 Day 1: (Gym) Upper Body + AMRAP

Lana Scherer

Cindy

Allison

Meridith

Loved the burn from the alt hammer curl into bicep curl 👏🏽👏🏽

Olivia Lester

Upper Body with conditioning! 

Triset: Complete each movement back to back with minimal rest. Rest after the third movement and begin again for specified amount of rounds! 

Finisher = 8 minute AMRAP (as many rounds as possible) Complete the movements back to back as many rounds as possible in 8 minutes.

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

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

DB bicep curls

Warmup:

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Hold the Z bar with a wide grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying skull crushers

Superset:

Complete the first movement for the specified amount of  reps and immediately move to the second movement for the specified reps. Rest after the second movement and repeat for the total amount of sets.

- 12 reps total 
-Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable tricep extensions

Triset:

Complete the first movement for the set reps and immediately move to the second movement for the specified reps and then the third. Rest after the third  movement and repeat for the total amount of sets.

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Machine Tricep Dips

Sprint 30 seconds on and 30 seconds off

Repeat for 10 total minutes

Sprints

Finisher:

W1/D1 Week 1 Day 1: (Gym) Upper Body + AMRAP

The two round of walking lunges and wall sits were 🥵!!!

This is no longer called Summer 2.0 it’s called No Bullsh*t 2.0🥵💦

Tara Roslyn

Cori

W1/D2 Week 1 Day 2: (Gym) Lower Body

Perfect evening hike with my favorite girl!

Kandice

W1/D3 Week 1 Day 3: (Home + Gym) LISS

🥵 not sure if I will be able to wash my hair tonight!

W1/D4 Week 1 Day 4: (Gym) Upper Body + Core

Christine

🥵 worked it all!  🦿🏋🏼‍♀️

That one was tough but an awesome challenge 🔥

W1/D5 Week 1 Day 5: (Gym) Lower Body

I made it through it 🙌 plus cardio to get my steps in

W1/D6 Week 1 Day 6: (Gym) Full Body AMRAP (Optional)

W2/D1 Week 2 Day 1: (Gym) Upper Body

Shaunti

Casey

W2/D2 Week 2 Day 2: (Gym) Lower Body

W2/D3 Week 2 Day 3: (Home + Gym) LISS

Did this yesterday and it didn’t save it

Shoulders are done for 😵‍💫😵‍💫😵‍💫

W1/D1 Week 1 Day 1: (Gym) Upper Body + AMRAP

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