Name: Playbook - Julia Mellor T - Week 3 - Day 2 (Upper Body)
Uploaded: 2022-01-14T14:22:25.765Z
Duration: 45 min
Description: Week 3 - Day 2 (Upper Body)

- Dumbbell front to lateral raise
- Dumbbell lateral raises
- Bent over straight arm flies
- Lunge to pull
- Resistance band side to side planks
- Resistance band side to side taps
- Dumbbell boxing

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Move the dumbbell outward to a lateral raise position
- Return the dumbbell to the front and lower
- Keep a slight bend at the elbow

Dumbbell front to lateral raises

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

- Start in a lunge position with your front foot stepping on the resistance band
- The arm that corresponds to the foot that is in front should grab the resistance band
- Lift your knee of the ground and pull the resistance band as if you are doing a row
- Return to starting position 
- Repeat on the next side

Lunge to pull

- Start in a plank position with the resistance band around your arms
- Move side to side, maintaining a plank position
- Engage your core during the exercise

Resistance band side to side plank

- Start in a plank position with the resistance band around your arms
- Lift up one hand at a time and move it out to tap the ground
- Repeat on the other hand
- Engage your core

Resistance band side to side taps

- Hold a dumbbell in each hand while completing a normal punching routine (similar to boxing)
- This should feel difficult after the work out, and it is a burn out exercise

Dumbbell boxing

Week 3 - Day 2 (Upper Body)

Julia

James

Katarzyna

Week 1 - Day 1 (Legs)

I loved it you are such an amazing trainer ❤️

Jorja Botes

Loving your workouts so far! As a former dancer and runner (and a lover of sports) the exercises are right up my alley. My muscles are being worked in the same ways that they used to during dance rehearsals and track practices! I would love to see more videos and descriptions as to what muscles I should be thinking about and engaging during exercises. (As I know this is your first launch of your fitness journey and instructing.) Love love love your playbook!

Week 3 - Day 2 (Upper Body)

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