Name: Playbook - Janet Calderon - W4/D2: Upper Body
Uploaded: 2024-01-02T12:08:54.188Z
Duration: 60 min
Description: W4/D2: Upper Body

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

- Start in a push-up position with your hands on dumbbells.
- Maintaining a flat back and braced core, pick one arm up, and row until your elbow is aligned with your ribs.
- Avoid leaning, rotating, or arching your back.

Renegade row (+ regression)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Superset 1 upper body home 2

Holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.
In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, then reverse the movement to return to start. That's one rep.

Arnold Presses

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

Start off sitting up straight at the end of a flat bench with your feet shoulder width apart

2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count.

3.) Return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Seated front raise

Giant set upper body home 2

- reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Dumbbell Reverse Flys

Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
Push up through your palms back to start.

Bench Dips

Superset 2 upper body home 2

W4/D2: Upper Body

Stephanie Bailey

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

Paige

Adria

W1/D1: Legs

NANCY

W1/D2: Upper Body

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 💕

W4/D2: Upper Body

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