Name: Playbook - Heather Watkins - W1/D4 Week 1 Day 4: (Gym) Upper Body + Core
Uploaded: 2024-04-23T23:11:47.126Z
Duration: 35 min
Description: W1/D4 Week 1 Day 4: (Gym) Upper Body + Core

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

Allison

Kandice

Casey

Olivia Lester

Upper Body with a shoulder + back focus. Finisher = core circuit

complete both movements back to back and repeat for a second time

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

- Start standing with your feet together.

- Forward fold with straight legs, and place your hands on the floor.

- Walk your hands out until you are in a plank position with shoulders over your wrists.

- Walk your hands back in toward your feet, keeping your legs as straight as possible.

-Roll back up to a standing position, with control.

Inchworm

WARMUP:

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells
- Reps are each arm

DB shoulder press

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

DB Lateral Raises

Superset:

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright row

- Slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over fly

Triset:

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Complete each movement consecutively with a short rest at the end and repeat.

- From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). 

- Come back to elbow plank.

- Now lower the right hip toward the floor. - 

- One rep = 1 side dip

Plank hip dips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Crossbody Crunch

Core Circuit:

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Ooh that one is gonna hurt later! 💪🏻

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That finisher 😵‍💫😵‍💫😵‍💫

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I feel like my wheels are going to fall off 😂🔥🍑🥵

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