Name: Playbook - Isabelle Reckamp - W1/D5 Upper body
Uploaded: 2023-07-20T20:04:21.326Z
Duration: 70 min
Description: W1/D5 Upper body

This workout is mainly back and bicep focused to give you that hourglass shape and tone your arms. Hang in there!

- Start with a dumbbell in each hand
- Curl up to your opposite shoulder.
- Focus on raising the dumbbell with muscle rather than swinging it up
- Do number of reps for each side

Cross Body Curls

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Pull dumbbell towards your hip, focusing on your shoulder blade contraction 
- Do number of reps for each arm

Dumbbell bent over row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- You want to use heavy enough weights that the last couple of reps are very difficult but possible

Conventional deadlift

- Holding a single kettlebell overhead perform a slow controlled march
- Switch arms after number of reps and repeat

Kettlebell overhead single arm march

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Hold a dumbbell over your head
- Sit up to have the dumbbell still over your head and then lower back down slowly.

Dumbbell Sit ups

W1/D5 Upper body

W1/D1 Lower body

W1/D5 Upper body

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