Name: Playbook - Heather Watkins - Week 1 Day 4: Upper Body + Core
Uploaded: 2024-03-31T22:12:24.848Z
Duration: 40 min
Description: Week 1 Day 4: Upper Body + Core

Michelle Reynolds

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Amanda

Courtney

MELISSA HARRIS

Sasha

Kristin

Kelsey

Had to modify some of the core stuff, got it done! Still loving the app!

Shelby

Lindsey

Julie

Holy moly arms!  I love the core finisher as well!! 😍

Janice

Shoulders on fire, core on fire, and all around sweaty. Feeling the burn after that workout!!🔥🔥🔥

Erin

I had a little trouble with my balance with the plank crunch, but pushed through. My weakness is due to not enough sleep with basketball games every night. My shoulders are on 🔥 ❤️

Angela

Quick and effective movements! Loved the core circuit!

I really liked that one. Feeling strong!!! 💪🏼

Amelia Pyles

That core today! So good! Loving the app so much!

Sarah

Jennifer

That core at the end got me! 🤪
Thanks again for a great workout!👌🏻

Melissa Watson

My arms are jello but I find myself craving more! 🔥🔥🔥

Ashley

I felt like I was flying through it until that core circuit!! Love it!

Allison

Hailey

Week 1 Day 4: Boulder Shoulders, Back & a Core Ender! 👊🏼

Proper Core Engagement and breathing is crucial for all movements especially core specific - if you have diastasis recti or are recently postpartum - reach out to ensure you are avoiding movements that are not safe for you. You can also substitute a postpartum specific core workout in place of these listed in the Core Workout section! 

Make yourself proud of the effort you put forth today, give it your best! 👊🏼

Light - moderate weight for shoulder press, this is just to get the blood flow going!

- 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

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

DB standing shoulder press

Warmup:

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.

- 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

- 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

Superset #1:

- 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

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

DB renegade rows

Superset #2:

keep core stable, use upper body to push DB away from center 

-Kneeling incorporates more core into the mix

DB Landmine Press

- 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

Superset #3:

Complete each movement consecutively with a short rest at the end and repeat. Core engagement + proper breathing is key! Quality > Pace

-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

- 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

- 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

CORE CIRCUIT

Week 1 Day 4: Upper Body + Core

Third time doing this program, always love day 1!

Week 1 Day 1: Upper Body + Cardio Conditioning

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Samantha Parsley

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Katlyn Gentry

Week 1 Day 3: LISS

Definitely feel the burn in my glutes this morning.

Mandi

Week 1 Day 5: Glutes

When burpees feel easy, you know it’s a killer workout!

Burpees still a struggle, but doing them anyways so I can crush them soon!!

Lacie Fallin

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Abby

Week 1 Day 6: Full Body AMRAP (HOME)

Loved this workout! My arms are on fire! 👌🏻

Week 2 Day 1: Upper Body + Cardio conditioning

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Hannah

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Week 1 Day 4: Upper Body + Core

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