Name: Playbook - Josefine Holmberg - W4/D6 - Upper Body
Uploaded: 2021-01-18T11:44:57.122Z
Duration: 45 min
Description: W4/D6 - Upper Body

Salwa

- 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 
- Do one row on each arms plus one push-up = 1 rep

Renegade Row w Push-Up

- 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 Raise DB

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

Rear delt fly DB

Upper body 1

- Keep tension thorough all reps, don’t let yourself down in the ground.
- Keep your knees in about 90 degrees 
- Core tight!

Close Grip Row
(Chair)

- Keep arms outside the legs of the chair
- Legs straight on the floor
- Core tight 
- Use upper back / rear delt to pull yourself up

Wide Grip Row
(Chair)

Upper Body 2

- 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
- Alternate between arms
- Prescribed Reps - per arm

Alt Bicep Curl

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

Tricep Kickback

Upper body 3

- Lift your knee toward your chest at the same time as you lean forward a little and crunch down to the same side 
- Make sure to squeeze your obliques on that side.
- L+R = 1 rep

Knee Lift Side Crunch

- Start in a High plank on your hands
- Drive on knee toward opposite elbow
- Alternate sides 
- Make sure to keep your hip low/leveled with upper body

Mountain Climbers Crossed

Core 12

W4/D6 - 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/D6 - Upper Body

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