Name: Playbook - Josefine Holmberg - W3/D2 - Upper Body
Uploaded: 2021-01-18T11:45:15.556Z
Duration: 45 min
Description: W3/D2 - Upper Body

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

Salwa

Arm swings (crossover)

Arm swing (up and down)

Upper body warm up

- Start in a plank position with hands on dumbbells 
- Keep core tight and glutes squeezed in order to stay balanced 
- Lift one dumbbell up using your back muscles 
- Lift one dumbbell up using your back muscles and then switch to the other arm
- Row L+R = 1 rep

Renegade Row

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

Seated Shoulder Press

- Keep elbows close to your side
- Palms facing up
- Pull with your bicep to get the DB up to your shoulder and slowly lower back down
- Keep constant tension in your bicep

Bicep Curl DB

- Stay in a bent over position
- Push back and squeeze your tricep

Tricep Kickback

- Keep arms straight out 
- Lift with the outside of your shoulder
- Keep constant tension
- Don’t lose the tension when getting down to your legs!

Lateral Raises

Hollow Hold

Hollow Rock

W3/D2 - Upper Body

Elisa

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

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

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!!!

W1/D6 - Upper 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

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

W3/D2 - Upper Body

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