Name: Playbook - Janet Calderon - W1/D2: Upper Body
Uploaded: 2024-01-02T12:08:53.679Z
Duration: 70 min
Description: W1/D2: Upper Body

NANCY

To do a traditional pull apart grab a light band with your hands about shoulder width apart (make them narrower if this is too easy). Bring your shoulders as close to your ears as possible, then take them as far away from your ears as possible and keep them there throughout the set. From here, try to pull the band apart, ensuring your shoulders don’t shrug up towards the ears and you keep your hands at roughly the same height as the shoulders. Pause when the workout band touches your chest and return to the starting position.

Banded pull aparts

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded Lat Pulldown

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Arm bent over row

Superset 1 upper body home 1

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Shoulder press*

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Lateral Raises *

Superset 2 upper body home 1

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curls *

Seated with core tight, hold a dumbbell with both hands. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. This is the start position. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

Overhead tricep extension *

Superset 3 upper body home 1

W1/D2: Upper Body

Stephanie Bailey

*Challenging* but not complicated! I feel accomplished 💪🏽

Paige

Adria

W1/D1: Legs

Terri

It was easy to follow but definitely made me tired in a good way! Lol

Jalesa

Zujeiry

W1/D3: Full Body

Great workout but damn you split squats 😫😫😫😫

W2/D1: Legs

This program is perfect for my finals week 😵 thank u for this great quick home workout, Janet 💕

W1/D2: Upper Body

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