Name: Playbook - Heather Watkins - Week 3 Day 4: (Home) Upper Body + Core
Uploaded: 2024-04-23T23:11:47.875Z
Duration: 50 min
Description: Week 3 Day 4: (Home) Upper Body + Core

Elena

Hannah

Christine Jones

Michelle Reynolds

Maggie

Connie

Mandi

Amelia Pyles

Katie Stagner

Love/hate relationship with that zombie press!

Amber

Had to go back down in weights to finish the reps, but started each superset with the stronger weight. Mind over pain and arm shakes 💪🏼

Areka Miles

Carissa

-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

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

DB shoulder press

Warmup:

Complete the first movement and immediately follow with the second with no rest in between. Once the second movement is complete, rest and repeat.

Lateral to front raise

Seesaw Shoulder Press

Superset:

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.

- 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

Bent over rows

Scaption

Complete one arm of shoulder press and immediately do that same arm bent over row before switching to the other side, repeat.

- Pull straight up letting your elbow flare out

Single arm dumbbell upright row

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Pull your arms back to 90 degrees
- Lower back to starting position

Supermans with pullbacks

Zombie Press

Finisher:

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

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

Plank

Core Finisher:

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

Side plank + leg raise

-10 each 
-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.

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Reverse plank hold

PostPartum Core Finisher:

Week 3 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

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 1 Day 6: (Home) Full Body AMRAP (Optional)

Holy camoly!! Those tricep circles!!☠️☠️

Erin

Week 2 Day 1: (Home) Upper Body

Took this one outside and I’m a sweaty mess!! Loved this one!

Allison

Lacie Fallin

Hailey

Week 2 Day 2: (Home) Lower Body

Sara

A nice walk through the winery was perfect!

Week 2 Day 3: (Home + Gym) LISS

MELISSA HARRIS

Jessica Marks

Week 2 Day 4: (Home) Upper Body

These were fun circuits! Loved this workout!

Week 2 Day 5: (Home) Lower Body

Week 2 Day 6: (Home) Full Body EMOM

Jessica

Week 3 Day 1: (Home) Upper Body

It’s amazing how much stronger you get by week 3! 💪

Mallory

Morgan VanPool

Week 3 Day 2: (Home) Lower Body

Week 3 Day 3: (Home + Gym) LISS

That was a tough one! That 20 inch box for 60 jumps is the devil!

The finisher had me wanting to call it quits but I freakin did it 🤣

Megan Stevens

Week 3 Day 5: (Home) Lower Body

Adding this in with LISS today. Whewwww gurl!

Tara

Great Follow Along - loved the encouragement along the way!

Week 3 Day 6: Full Body HIIT

Tara Roslyn

Kaitlyn

Week 4 Day 1: (Home) Upper Body

Whew!! Push mowing the yard this morning before leg day was a mistake 😆

Micah

Week 4 Day 2: (Home) Lower Body

My yellow lab “pedro” love liss day :) it’s the big walk day👊🏻

Week 4 Day 3: (Home + Gym) LISS

Lindsey

The best form I have ever had on push ups!! Super excited about that! Can only get better😊

I tried to go up and wait on the car drivers and that car was driving all over the road. 😂

Angela

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

Had to switch my workouts around! So glad I came back to do it!

Great workout! What doesn’t kill u makes u stronger.

Week 4 Day 5: (Home) Lower Body

That last round was tough but pushed through for 3 rounds 👊🏼

Feeling the burn on this fine Saturday weekend!

Week 4 Day 6: (Home) Full Body AMRAP

Still can’t do those tricep circles 🙁

Laura Irvan

Week 5 Day 1: (Home) Upper Body

That felt good!  Maybe not tomorrow tho…

Week 5 Day 2: (Home) Lower Body

3 miles in 26 minutes and 15 seconds 🔥 and then walked it out for 20 minutes while reading a book

Emma

Week 5 Day 3: (Home + Gym) LISS

What the hollow rock did I just attempt???  I need more coordination. So glad no videos were taken 😵‍💫😵‍💫

Week 5 Day 4: (Home) Upper Body + Core

Those lunges to curtesy lunge are from the devil 👿

Week 5 Day 5: (Home) Lower Body

Quite the burn after that killer leg day!

Ooh this was deceiving. Thought it would be easy but I had to take a couple breaks 🥵

Week 3 Day 4: (Home) Upper Body + Core

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