Name: Playbook - Heather Watkins - W2/D1 Week 2 Day 1: (Gym) Upper Body
Uploaded: 2024-04-23T23:11:47.211Z
Duration: 40 min
Description: W2/D1 Week 2 Day 1: (Gym) Upper Body

Kandice

Arms + Chest with a spicy cardio based finisher! 

Push yourself with the weights you are using and the intensity that you bring. 

You got this! Let me know how much you crushed it once you’re done! 👊🏼

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

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

DB bicep curls

Warmup:

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset:

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable flys

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Tricep Circles

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Other name for “Bench taps” - Alternate legs onto elevated surface quickly - can use a bench, box, chair, etc.

Bench Sprints

Finisher:

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Yoooooo I’M HELLA SWEATY & I feel GOOD on this floor.😆

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Ooh that one is gonna hurt later! 💪🏻

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Loved the follow along style 👏🏽👏🏽

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

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Whew! What an awesome burn to start off the week right! 💪🏼

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