Name: Playbook - Heather Watkins - Week 5 Day 4: Upper Body + Core
Uploaded: 2024-04-23T23:11:47.996Z
Duration: 40 min
Description: Week 5 Day 4: Upper Body + Core

Michelle Reynolds

Allison

Sarah

Single arm movements + core finisher = abs on fire!!

Olivia Lester

Lacie Fallin

Hannah

Angela

Amelia Pyles

Julie

Didn’t leave myself enough time for cardio so I’ll have to do that later.

Amber

Sara Beth Deane

Mandi

Hailey

Cardio finisher=abs are trying to find their way out. Great start to my hump day. 😓😘

Mandy

Week 5 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! 
🤜🏼🤛🏼

- 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

DB standing shoulder press

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders
- pretend there is a pencil in the middle of your back that you are attempting to squeeze!

Bent over fly

Superset #1:

- Raise the dumbbells until you reach shoulder height, one arm in a front raise and the other arm in a lateral raise at the same time 
- Lower with a slow and controlled movement

L Raise

- 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:

- 8 per arm
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up, aim to pull up towards your pocket 
- Come down in a controlled motion

Single Arm Bent Over Row

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

DB bent over row

Superset #3:

Complete each movement consecutively with no rest. Rest at the end briefly 30 seconds and repeat the circuit again for a total of 4 Rounds! If you are postpartum and experiencing DR, utilize one of the postpartum core circuits in place of this!

- 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

Lie on your back with your arms down by your sides.

Lift both of your legs a few inches off the ground and separate them slightly into a “V” shape. 

Engage your core and press your lower back into the floor.

Keeping both legs straight, bring your legs together and cross your right leg over the left. Widen your legs into a “V” again, and then bring your legs together again, this time crossing your left leg over the right.
Continue alternating until you’ve completed all reps.

Always keep your lower back pressed into the floor. If it starts to arch, lift your legs up to reduce tension on your core.

Scissor Kicks

- 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:

Cardio

Week 5 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! 👌🏻

Melissa Watson

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!

Lindsey

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 💪🏻

Sasha

Week 2 Day 4: Upper Body + Core

Glutes are on 🔥! Really felt every movement in this workout.🤩

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

Kayla

Week 2 Day 6: Full Body EMOM

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Week 3 Day 1: Upper Body + Cardio Conditioning

Favorite workout so far! I have a huge quad pump, even the hubs noticed! 😍💪🏼 Momma legs are shaking! 🤪👌🏻

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

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

Megan Stevens

Week 3 Day 4: Upper Body + Core

Holy glutes!!!  My peaches are on fire!!!

I think those frog hip raises are my new favorite move! Holy booty burn 🔥

Week 3 Day 5: Glutes

Tamara

Quick and to the point, these are my fave!!

I’ve never done a workout like this, and I loved it! 💪🏼

Week 3 Day 6: Full Body Tabata

Not good that it’s also a hairwash day 😜

I used to dread upper body workouts, but it’s becoming my favorite day! My arms were like hello during the AMRAP!!

Mallory

Week 4 Day 1: Upper Body + Cardio Conditioning

Upped my weights and definitely feeling it this morning.

The lying hamstring curls are a game changer for me… I hurt my knee a few years ago and hamstring exercises usually hurt my knee but I could do those! And that finisher… 🥵

Week 4 Day 2: Lower Body

Feels so good to have this a active rest day in the middle of the week! Walking off the soreness is such a good feeling!

Week 4 Day 3: LISS

Those renegade rows with a push-up were the death of me and that core circuit had my abs on 🔥

Really felt the burn in the core circuit. Still struggling with renegade rows. Mostly the push up part & being able to steadily hold up my body weight. I’ll get there though!

Love the core work, I didn’t realize how much work I still have left to do in the core department at one year postpartum!

Week 4 Day 4: Upper Body + Core

One of my faves, even though I might puke! My whole body is shaking. Love it! 💪🏼💪🏼💪🏼

Week 4 Day 5: Glutes

🥵 this doesn’t look tough at first but definitely was!!! Loved the challenge.

Hayley

Week 4 Day 6: Full Body AMRAP

Whew! That was a tough one but a favorite for sure!

Omg.  I am dead.  Four rounds of finishers.  Just getting around to doing this.  I had some gym classes.  So not totally slacking!

Mindy Denton

Christine Jones

Week 5 Day 1: Upper Body + Cardio conditioning

I could definitely tell I was stronger than the last time I did these moves! The split squats were easier. Last time we did the split squat jumps I could hardly jump my one leg off the ground. This time I was able to get my foot off the ground and actually complete the exercise correctly.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

Week 5 Day 3: LISS

That was TOUGH 🔥 loved the challenge!!

Week 5 Day 5: Glutes

Definitely a favorite! Used to hate these types of workouts and now they’re my favorite!

Week 5 Day 6: Full Body EMOM

Week 6 Day 1: Upper Body + Cardio Conditioning

You smoked my legs this morning!!! Loved it!!!

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

Week 6 Day 4: Upper Body + Core

You got my glutes on fire again this morning. Loved it!!

Another fav! 🔥🍑 Let’s be honest, I loved them all🤪😍💪🏼

Week 6 Day 5: Glutes

My before and after isn’t much different, BUT I was way less out of breath compared to 6 weeks ago! I have 1 more workout to do, and I will have FINISHED the 6 week program! So proud of myself. I have NEVER stuck with any plan this long! Thank you, Heather! You’re an amazing person! 💜

I improved on everything and shed my mile down by a minute !💪🏼💪🏼

Week 5 Day 4: Upper Body + Core

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