Name: Playbook - Heather Watkins - W2/D4 Week 2 Day 4: (Gym) Upper Body
Uploaded: 2024-04-23T23:11:47.243Z
Duration: 50 min
Description: W2/D4 Week 2 Day 4: (Gym) Upper Body

Did this yesterday and it didn’t save it

Kandice

Shoulders are done for 😵‍💫😵‍💫😵‍💫

Olivia Lester

Shoulders, Back and a core circuit to follow! 

If you are early postpartum or have known DR, opt for the postpartum core circuit instead!

- 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

As you jump up from the squat position, bring your legs together and pencil your arms up with the ball in your hands.

Then squat low, touching your hand to the ground. Repeat.

Jump taps

Warmup:

Single Arm Shoulder Press

Single arm bent over row

Superset:

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

Bent arm lateral raises

Bump up the weight with the rep decrease!

DB Landmine Press

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope/bar down engage your lats

Cable straight arm pulldown

as many rounds as it takes, start with the most challenging weight and work your way down until the total reps are complete!

Start in a standing position with your feet hip width wide. Hold a dumbbell in each hand at your side.

Raise the dumbbells out to the side until they are shoulder height. Pull your arms together towards the center of your body.

Raise the dumbbells over your head while maintaining an engaged core. Lower the dumbbells back down, out and back down to your side.

3 way shoulder raise

Finisher:

Complete each movement consecutively with no rest. Rest at the end briefly 30-45 seconds and repeat the circuit again for a total of 3-4 Rounds!

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
* 30 total reps

Russian twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Core Circuit:

-Begin on all fours in the tabletop position.
Place your knees under your hips and your hands under your shoulders.
-Maintain a neutral spine by engaging your abdominal muscles.
-Draw your shoulder blades together.
-Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
-Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
-Hold this position for a few seconds, then lower back down to the starting position.
Raise your left arm and right leg, holding this position for a few seconds.
Return to the starting position. This is one round.

Bird dog

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

Postpartum Core Circuit:

W2/D4 Week 2 Day 4: (Gym) Upper Body

Lana Scherer

Cindy

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

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

Meridith

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!

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

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

Allison

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

Friday’s are for leg days 🦵 
Great burn 🔥

W2/D5 Week 2 Day 5: (Gym) Lower Body

Loved that one! Challenged myself 💪🏼🔥

W2/D6 Week 2 Day 6: (Gym) Full Body EMOM

Ethan

W3/D1 Week 3 Day 1: (Gym) Upper Body

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

W3/D2 Week 3 Day 2: (Gym) Lower Body

W3/D3 Week 3 Day 3: (Home + Gym) LISS

Ooh that one is gonna hurt later! 💪🏻

W3/D4 Week 3 Day 4: (Gym) Upper Body

W3/D5 Week 3 Day 5: (Gym) Lower Body

Amelia Pyles

Loved the follow along style 👏🏽👏🏽

Week 3 Day 6: Full Body HIIT

Week 4 Day 1: (Gym) Upper Body + conditioning

That finisher 😵‍💫😵‍💫😵‍💫

Week 4 Day 2: (Gym) Lower Body

This was done last Friday and forgot to log it

I needed that after yesterday’s LEG/GLUTE 🍑 day!!!

Week 4 Day 3: (Home + Gym) LISS

Week 4 Day 4: (Gym) Upper Body

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

Week 4 Day 5: (Gym) Lower Body

Week 4 Day 6: (Gym) Full Body AMRAP

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

W5/D1 Week5 Day 1: (Gym) Upper Body

W5/D2 Week 5 Day 2: (Gym) Lower Body

W5/D3 Week 5 Day 3: (Home + Gym) LISS

That was a tough one but I’m here for it 👏🏻💯💪🏼

W5/D4 Week 5 Day 4: (Gym) Upper Body

W5/D5 Week 5 Day 5: (Gym) Lower Body

Increase in weights & reps this time around 👏🏽👊🏽

Week 5 Day 6: (Gym) Full Body EMOM

Love the repeating lifts to keep challenging myself 😍

W2/D4 Week 2 Day 4: (Gym) Upper Body

Community

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