Name: Playbook - Heather Watkins - Week 3 Day 4: Upper Body + Core
Uploaded: 2024-03-31T22:12:24.978Z
Duration: 50 min
Description: Week 3 Day 4: Upper Body + Core

My triceps are still killing from week 3 day one but this was a great workout ❤️

Megan Stevens

Melissa Watson

Lacie Fallin

Jessica

Christine Jones

Olivia Lester

Audrey

Lindsey

Liked this one… could not do the leg raises hurt my lower back to much. Still loving this app!

Shelby

Mindy Denton

Hannah

Erin

Amanda McClure

Amelia Pyles

That was an amazing workout!🔥❤️💪🏽

Angela

Michelle Reynolds

Allison

Hailey

Katie Stagner

Sarah

Mandi

Sara

Arms and shoulders are on fire! The core circuit had me drenched in sweat! 🔥

Mallory

Julie

Casey

Carissa

Ashley

Week 3 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! 

Make yourself proud & don’t forget to let me know how much you crushed it! You got this! 
🤜🏼🤛🏼

-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 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.

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

Supinated Row

Superset #1:

Bent arm lateral 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

Dumbbell upright row

Superset #2:

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

Single Arm Shoulder Press

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 and back like your heading to your pocket, 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.

Single Arm Bent Over Row

Superset:

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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- 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

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pull throughs

- 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
- Lower back to starting position

Supermans

CORE CIRCUIT

Week 3 Day 4: Upper Body + Core

Third time doing this program, always love day 1!

MELISSA HARRIS

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

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

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

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!!

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!

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 3 Day 4: Upper Body + Core

Community

More workouts from Heather Watkins