Name: Playbook - Josefine Holmberg - W4/D2 - Upper Body
Uploaded: 2021-01-18T11:44:47.081Z
Duration: 45 min
Description: W4/D2 - Upper Body

Salwa

- Put band around wrists 
- Push out so your hands are wider than shoulders 
- Lift your upper body while you pull band down to your chest
- Keep tension in glutes and lats

Back Extension w Latpulldown

- Put one leg in front of you and the other behind
- Support yourself on the front leg
- Pull with opposite arm & really squeeze at the top
- Reps prescribed per arm

Single Arm Row KB

- Lay down on the floor 
- Place arms slightly outside your sides
- Push Up through your chest and really squeeze your chest muscles

Close Grip Floor Chest Press

- Sit with legs straight out
- Keep core tight 
- Start in the top of a bicep curl with palms facing you
- Press up at the same time as you turn the palms away from you. 
- Slow and controlled and keep constant tension

Seated Arnold Press

- Lift with the front part of your shoulder
- Reach our in front of you with straight arms 
- Lift one arm at a time and keep constant tension
- Reps below is per arm

Alt Front Raises

- Start at one hip & lift up to opposite shoulder using your front delt and obliques
- Keep core tight and squeeze in the bottom and top position
- Reps is per side

Wood Chopper DB

W4/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

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

W4/D2 - Upper Body

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