Name: Playbook - Josefine Holmberg - W1/D6 - Upper Body
Uploaded: 2021-01-18T11:46:04.480Z
Duration: 45 min
Description: W1/D6 - Upper Body

I enjoy every single minute of sweat. Super super super WO 💪

Elisa

OMG1 Brutal HIIT & did it! 
Awesome! Thank you 👍

Merle

Thank you so much for such amazing and well structured program, it’s one of the best program I did, in my 10 years of working out ... so smart ... God bless you!!!

Salwa

- Jump in and out at the same time as you lift your arms over head

Jumping Jacks

- Chest should touch the chair
- Keep tension in your arms 
- If higher incline is needed use a wall!

Incline Push-Up
(Chair)

- Bend in the hip & keep tension in your hamstrings 
- Keep your elbows close
- Squeeze at the top and hold for a second

Bent Over Row DB

Upper Body 1

- Sit with legs straight out
- Keep core tight 
- Start with the dumbbell over your shoulder and elbows forward
- Push-up over head
- Slowly lower back down 
- Slow and controlled and keep constant tension

Close Grip Shoulder Press

- Stay in a bent over position
- Keep slightly bent elbows
- Pull with the backside of your shoulder

Rear delt fly DB

Upper Body 2

- Keep your knees bent and feet hip width apart
- Keep Tension in the front part of your shoulder throughout the movement

Front Raise KB

- Keep a soft knee
- Elbows close to your side 
- Shoulders back and down
- Keep constant tension in your bicep

Bicep Curl KB

- Extend your arms overhead 
- Make sure to keep core tight and a soft knee
- Keep constant tension in your Tricep
- Squeeze at the top!

Overhead Tricep Extension KB

Arms with KB

- Lean back and lift your feet slightly off the ground
- Twist your upper body side to side and really squeeze the side of your abs/your obliques

Russian Twist
(Home)

- Stand between hip and shoulder width apart
- Push through the floor and try to jump as high as possible but still land softly. 
- Stay engaged

Jump squat

- Sit up and lean your upper body slightly back, legs straight out
- Use your hands as support
- Drive your knees towards your chest 
- Keep constant tension in your core

Seated Tucks

- Stay in a quarter squat position 
- Jump from one foot to the other

Skate Jumps

HIIT ABS

W1/D6 - Upper Body

Alyssa

Amazing !!!thank you so much for such amazing program and inspiring us to be stronger ...

W1/D1 Lower Body

W1/D2 - Upper Body

W1/D3 - FullBody HIIT

W1/D4 - Active Recovery

W1/D5 - Lower Body

W1/D7 - Rest Day

W2/D1 Lower Body

Great upper workout! Thank you so much...

W2/D2 - Upper Body

Meghan Caraher

I was so scared to do it, but I did it !!!! Was so so tough!!! Just couldn’t did the last two exercises! Thank you...

W2/D3 - FullBody HIIT

W2/D4 - Active Recovery

W2/D5 - Lower Body

W2/D6 - Upper Body

W2/D7 - Rest Day

W3/D1 Lower Body

Great!!! Didn’t expect less from your program strong girl!!! Thank you...

W3/D2 - Upper Body

W3/D3 - FullBody HIIT

W3/D4 - Active Recovery

W3/D5 - Lower Body

W3/D6 - Upper Body

W3/D7 - Rest Day

Another amazing workout!!! This is my last week, any suggestions, I will appreciate it.... thank you so much

W1/D6 - Upper Body

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