Name: Playbook - Heather Watkins - Week 1 Day 4: (Home) Upper Body + Core
Uploaded: 2024-04-23T23:11:47.049Z
Duration: 35 min
Description: Week 1 Day 4: (Home) Upper Body + Core

Cristina

Finished it last night after my long drive & shift oh wow. Arms are deddd.

Kristin

Laura Irvan

Christine Jones

Jessica

Tara Roslyn

Katie Stagner

That felt more like a full body workout 🏋🏼‍♀️ Loved it!

Hannah

Shoulders are going to pay their dues today!

Alicia Kinder

Lindsey

Those crossover crunches about killed me! Like breezed through plank hip dips and bicycle crunches and then BAM 💥 there it is! 🤣

Megan Stevens

Shelby

Michelle Reynolds

Mallory

Carissa

Arms are jello and loved the core at the end!

Amber

Kyla

Arms are jello and core is gonna be sore tomorrow! 💪🏼

Hailey

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

30 seconds each direction - forward then reverse 
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

- 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:

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- 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:

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- 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

While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.

Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.

Reverse the motion, turning it all the way to the opposite side.

Repeat for the recommended amount of repetitions.

Car drivers

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:

- 10 per side 
-Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch

Begin seated on a yoga mat, legs straight and resting your hands slightly wider than your shoulders. This is your starting position.

Press your heels into the floor, using your hamstrings and glutes to lift your hips and extend through your shoulders so that your body forms a straight line from your chest down to your knees. 

Ensure that your shoulders are directly over your wrists and your knees are directly over your ankles.

While keeping your hips as still as possible, extend your left leg to step your left foot out, followed by your right foot, so that your feet are hip-width apart and your hips remain elevated. You should feel tension in your glutes, hamstrings and shoulders.

While keeping your hips as still as possible, bend your left knee to step your left foot in, followed by your right foot, to return to the reverse table top position. 

Continue alternating between sides as you step out for the specified number of repetitions or time.

Reverse plank step outs

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:

Week 1 Day 4: (Home) Upper Body + Core

It was great!!! Haven’t worked out in months so this was a great start!! Yoo-hoo!!!🔥🎉💫

Shanna Barham

Good workout! Can tell
I need to improve my upper strength! 💪🏼

Elizabeth

Myra

Week 1 Day 1: (Home) Upper Body / Conditioning

Wow my legs feel like Jello! 💪🏼🤭

LaGena

Danielle Hankins

Week 1 Day 2: (Home) Lower Body

Kayla

Love a LISS day in the middle of the wk! 🏃🏼‍♀️

Week 1 Day 3: (Home + Gym) LISS

Looks are deceiving. Legs and glutes are on fire and I’m drenched in sweat!

Claire

Week 1 Day 5: (Home) Lower Body

Feel like I’m detoxing today after too much fun with Lil Jon at the rodeo 😝 but got it done 💪🏻

Week 1 Day 4: (Home) Upper Body + Core

Community

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