Name: Playbook - Isabelle Reckamp - W3/D6 Upper Body
Uploaded: 2023-07-07T18:58:56.416Z
Duration: 60 min
Description: W3/D6 Upper Body

- While standing, bring one knee up across from your opposite elbow
- Keep your core tightened

Standing bicycle crunches

- Start with a dumbbell in each hand
- Curl up to your opposite shoulder one arm at a time.
- Do # of reps for each arm

Cross Body Curls

- Start with one arm behind your back
- Take the dumbbell in the other hand and hold it up until your bicep is straight out from your shoulder
- Push dumbbell straight up and back down to where you started
- Slow and controlled is key.

Dumbbell strict press

- Start with dumbbell against your chest with both hands.
- Press dumbbell out in front of you until your arms are fully extended, then bring back into your chest.

Dumbbell Press out

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Hold a dumbbell in front of your chest
- Lift up dumbbell over your head and back down behind your head
- Use tricep muscles to pull dumbbell back straight up and back down in front of chest

Tricep extension overhead press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Dumbbell fly

- Hang from a bar and raise one knee to your chest at a time
- Alternate sides (A crunch on both sides is one rep)

Hanging Single leg crunches

- Pushups from your knees, instead of a plank position. 
- Keep elbows close to sides, focusing on working the triceps.

Knee Pushups

W3/D6 Upper Body

W1/D1 Lower Body

W1/D2 Upper Body

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W1/D4 Lower Body

W1/D5 Upper Body

Loved this ! Thank you was hard but good , need to practice my bird dog rows I was a bit shaky on 1 side.

W3/D6 Upper Body

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