Name: Playbook - Isabelle Reckamp - W4/D6 Upper Body
Uploaded: 2023-07-07T18:58:56.443Z
Duration: 55 min
Description: W4/D6 Upper Body

- From a stand, walk yourself out to a plank
- Tap each shoulder with the opposite hand and then raise each arm straight out.
- Then walk yourself back up to standing
- This is one rep.

Inchworm Shoulder tap/front raise

- Take one dumbbell and hold it down by your waist
- Raise up above your head and do a tricep extension behind your head.
- Then bring arms back down to waist

Front Raise Press

- 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

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

Knee Pushups

- Angle your elbows at a 45 degree angle to your body and push dumbbells up.
- Bring dumbbells back down slowly

Dumbbell Chest Press

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

Standing bicycle crunches

- In a plank position, transition form your hands to your elbows 
- Then transition back up to your hands, switch directions each rep

Plank up/downs

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Do # of reps on both sides

Side plank crunches

W4/D6 Upper Body

W1/D1 Lower Body

W1/D2 Upper Body

W1/D3 Active Rest Day

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.

W4/D6 Upper Body

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