Name: Playbook - Inanna Sarkis - Prenatal - Upper Body (30-45 minutes)
Uploaded: 2022-02-24T01:50:38.312Z
Duration: 45 min
Description: Prenatal - Upper Body (30-45 minutes)

*Equipment needed:  Resistance band w/ handles, dumbbells, and cable 

- 3-4 sets of 12-15 reps 

- Banded Upright Row 
- Banded Bicep Row 
- Dumbbell Back Fly 
- Dumbbell Front Shoulder Press 
- Dumbbell Overhead Press 
- Tricep Pull Down

- Secure band at an elevated angle 
- Palms face down as you row
- Keep elbows out and shoulders pressed down 
- Stand with a slight bend at the knees and spine in neutral

Prenatal - Banded Upright Row

- Secure band at an elevate angle 
- Start with palms down and lower body in a partial squat position
- Rotate palms up as you pull the hands towards either side of your chest (keep elbows pulled in) 
- Squeeze into the biceps and the upper mid back

Prenatal - Banded Bicep Row

- Hinge forward at the hips and keep the spine long 
- Open elbows up towards the ceiling as you squeeze in between the shoulder blades 
- Feel free to alternate arms 
- Lower the weight if you feel too much pressure in your abdomen

Prenatal - Dumbbell Back Fly

- Palms face down 
- Lift dumbbells to the front so that they are in line with your shoulders

Prenatal - Dumbbell Front Shoulder Raises

- Hold weights at shoulder height to start 
- Press weights overhead 
- Keep the spine long and core engaged 
- Keep the shoulders pressed down throughout

Prenatal - Dumbbell Overhead Press

- Start with arms fully extended, holding the rope on an angle 
- As you pull down, keep the arms straight as you separate the hands and bring them towards your outer hips 
- Squeeze into your triceps and lats

Prenatal - Upper Body (30-45 minutes)

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