Name: Playbook - Isabelle Reckamp - W4/D2 Upper Body
Uploaded: 2023-07-07T18:58:56.427Z
Duration: 50 min
Description: W4/D2 Upper Body

- With one arm, hold a dumbbell steady at your waist.
- With the other arm, curl the dumbbell up to your shoulder and back down slowly.
- Do reps for each side.

DB curl with hold

- With a (lighter) dumbbell in each hand, you are going to simultaneously raise one arm out to the side and the other arm in front of you, in an L shape. 
- Alternate the L-shape
- Do # of reps for each side

L-Raises

- From a hanging position, raise yourself a few inches using your shoulders, without using your arms (bending your elbows)
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From a standing position, walk yourself out to a plank.
- Raise each arm independently
- Walk yourself back up to stand

Inchworm Front Raise

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
- Do # of reps on each side

Russian twists

Static Side Plank

- Sit on the ground or a mat, resting on your palms. 
- Crunch your body inwards, by bending your knees to meet your chest.
- Do not let your legs hit the ground. 
- Engage your core

In/Out Crunches

W4/D2 Upper Body

W1/D1 Lower Body

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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.

W4/D2 Upper Body

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