Name: Playbook - Heather Watkins - Week 5 Day 4: (Home) Upper Body + Core
Uploaded: 2024-03-31T22:12:25.161Z
Duration: 35 min
Description: Week 5 Day 4: (Home) Upper Body + Core

Cristina

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

Sara

Jessica

Allison

Manmakers + hollow rock to sprawl= 😩🥵😩🥵😩😩🥵🥵

Erin

Katie Stagner

What in the world did I just finish 🥵💪🏼😆

Hannah

Michelle Reynolds

Increased weights and feeling that burn!! 🔥💪🏼

Mallory

Megan Stevens

- 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

As many rounds as it takes to reach 30 reps

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Manmakers

Finisher:

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

DB overhead sit up

Hollow rock to sprawl

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunch

Core Circuit:

Start seated with your hands on the ground behind your back. 

Place your feet about an inch further than hips-width apart and bend your knees. 

Lower your left knee down to the ground without moving your right leg. 

Raise your left knee back up, returning to the starting position

- 10 per side

Knee Drops

Lie on your back with your legs extended and your feet slightly apart.

Slide your affected leg as close to your buttocks as you can.

Hold this position for 2-3 seconds.

Slide your heel back to the starting position.

10 per side

Heel Slides

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Glute Bridge

Postpartum core alternative:

Week 5 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

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 5 Day 4: (Home) Upper Body + Core

Community

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