Name: Playbook - Heather Watkins - Week 2 Day 4: Upper Body + Core
Uploaded: 2024-03-31T22:12:24.992Z
Duration: 45 min
Description: Week 2 Day 4: Upper Body + Core

Cindy

Kandice

Love this one! The core circuit was 🔥🔥

Olivia Lester

Melissa

Week 2 Day 4: Upper Body - Shoulders & Back with Core 

Remember proper core engagement and breathing is crucial for all movements especially core specific - if you have diastasis recti, 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! 

Let’s get stronger today!  🤜🏼🤛🏼

- 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:

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

DB standing shoulder press

- Hinge forward holding the dumbbell with two hands behind your head
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Superset:

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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

Dumbbell upright row

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

- 8 per side

Single Arm Bent Over Row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Barbell Bent over rows

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Finisher:

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit 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

- 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

Core Finisher:

Week 2 Day 4: Upper Body + Core

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 2 Day 1: Upper Body + Cardio Conditioning

Week 2 Day 2: Lower Body Build

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 4: Upper Body + Core

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