Name: Playbook - Juliana Brown - Week 1 Day 6 - Upper body pull + core (HOME)
Uploaded: 2024-04-03T11:39:21.018Z
Duration: 40 min
Description: Week 1 Day 6 - Upper body pull + core (HOME)

Hannah Henry

Nikki

Kirian

Really starting to look forward to my daily workout! Great job setting this all up 🙌🏻

Brittany

Ariel

I Can feel my body getting used to getting worked out! I feel more active and flexible 🙌🏻👍😎

Mara Madrigal

Another great workout! My core is so sore!

Sarah

My legs/abs are sooo sore from Tuesdays workout!!! Best feeling ever!

Jess Perry

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat/Cow

- Start laying belly on on the floor
- Bring your arms to be side in a 45 degree angle
- Gently raise your chest off the floor

Mini cobra

Warm up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Superset 1

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- Reps are the total amount

Alternating dumbbell curls

Superset 2

- Start with your arms at behind your neck and legs extended hovering above the floor
- Lift your torso up to crunch
- Extend your upper body back to starting position

Hollow body crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Twist Crunch (Slow)

Core Conditioning

Week 1 Day 6 - Upper body pull + core (HOME)

Jessica

START HERE

Daily Habit To Do List

Meal Plan Ideas

I’ve always loved smoothie bowls. Can’t wait to make it tomorrow!

Weekly Recipes

Week 1 Day 1 - Lower body + core (GYM)

Nikkia

Derek

Let's just say I won't be able to walk tomorroow😂

Week 1 Day 1 - Lower body + core (HOME)

It was a wooly-burger one😮‍💨Fantastic!

Week 1 Day 2 - Upper body push + core (GYM)

Thanks Juliana for challenging me to jump back in here! 👊

My niece and I got it done…holy Moses! 💪🏼💦

Emmy Vargas

Week 1 Day 2 - Upper body push + core (HOME)

Week 1 Day 3 - Full body + cardio + core (GYM)

Good stuff right before thanksgiving too! 💪😂

Week 1 Day 6 - Upper body pull + core (HOME)

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