Name: Playbook - Heather Watkins - Week 2 Day 4: (Home) Upper Body
Uploaded: 2024-03-31T22:12:24.980Z
Duration: 40 min
Description: Week 2 Day 4: (Home) Upper Body

MELISSA HARRIS

Jessica Marks

Michelle Reynolds

Rhonda

Tara Roslyn

Laura Irvan

Lacie Fallin

That finisher was tough! Loved all the different moves!

Katie Stagner

Kyla

Shelby

Sarah

Connie

Hayley

Carissa

Did the planks have to be a minute tho? 🤣 Seriously… by the last round of Russian Twist I was telling myself “Just grab the weight and go…”

Megan Stevens

Sara

Laura

Shoulders + Back Today! 💪🏼 

Let’s get 1% better together!

- 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:

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Bent arm lateral raises

Bump up the weight with the rep decrease!

DB Landmine Press

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

Dumbbell pullover

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!

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

- 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:

- 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

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

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:

Week 2 Day 4: (Home) Upper Body

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! 🏃🏼‍♀️

Hannah

Week 1 Day 3: (Home + Gym) LISS

Cristina

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

Kristin

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

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 2 Day 4: (Home) Upper Body

Community

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