Name: Playbook - JOJA LIFE - W2/D2 Upper Body Day
Uploaded: 2023-01-12T16:32:45.031Z
Duration: 45 min
Description: W2/D2 Upper Body Day

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Attach the rope high on the cable pulley
- Pull the cable towards your face with elbows flared outward, engaging your rear delts and upper back
- Slowly return the weight to starting position

Cable standing face pull

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders, engaging your biceps
- Lower the bar to starting position with control

Straight bar cable bicep curls

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar with a wide overhand grip and pull yourself upward by engaging your lats as you flex the elbow
- Pause at contraction then lower yourself slowly

Band assisted pull-up

Upper Body Circuit

- Start with feet outside shoulder width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing each other 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt arm waves

- Start with feet outside shoulder width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing each other 
- Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle ropes - double arm waves

- Start with feet outside shoulder width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing each other 
- Bring the arms out and in clapping the ropes together

Battle ropes - snakes

- Start in a high plank position and grasp the ends of the rope with one hand
- Maintaining a solid plank position
- Wave the rope up and down for desired time or reps
- Complete desisted reps then repeat on the opposite side

Battle ropes - plank single arm wave (L)

Battle ropes - plank single arm wave (R)

Battle Ropes

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

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