Name: Playbook - Juliana Brown - Week 2 Day 3 - Upper Body Push/Core
Uploaded: 2023-11-18T03:26:06.191Z
Duration: 40 min
Description: Week 2 Day 3 - Upper Body Push/Core

Hannah Henry

Brittany

I really love the calm, strength movements! My nervous system is loving the gentleness factor and I’m loving the burn.

Sarah

I love the compound movements in this one!

Jess Perry

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Kneeling push ups

- Bring your arms out to 90 degrees
- Point up with your dumbbells 
- Keeping a strong Upper Body, rotate your arms forward until they are in front of you
- Lift back up and repeat

Scarecrow

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset 1

- Start by laying on your back, knees up
- With dumbbells in your hands
- Press straight up and and then bend your elbows back towards the ground 
- Return to the starting position

Dumbell floor press + pull over

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press dumbbells up over your head and then bring back to starting position

Dumbbell hammer curl + press

- Start with the dumbbells at your shoulders, elbows to the side of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell shoulder press

Superset 2

- From a seated position 
- Start by bringing your arms behind your back 
- Lift your hips up into table top position
- Alternate bringing your leg up and crunching to that side while still in tabletop

Table Top Alternating Crunch

- Holding dumbbells in your hands
- 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

Dumbbell Bicycle crunches

- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Dumbbell flutter kicks

Core Conditioning

Week 2 Day 3 - Upper Body Push/Core

Good! The hand relsease push-ups were harder than I expected 😅

Really good push. Not too hard perfect balance after day 1!

Ariel

Loved this workout ! Feeling amazing 🙌🏻

Mara Madrigal

Week 1 Day 2 - Upper Body Pull/Core

Week 1 Day 4 Cardio

Love starting my day right whoohoo 🙌🏻😎

Week 1 Day 6 - Lower Body/Core

Went for bike ride 🙌🏻 amazing views

Week 1 Day 7 - Get Outside!

Phew a burner but a good one🔥 thank you!!

I was surprised how sore my arms were from the bear crawl taps (unless I was just doing it wrong 😂). The family had been sick all week so this was my first real workout in a few days and it felt so nice to move and work my body again! Always look forward to what you have planned!!

I am sooo sore from yesterday!! These are getting better & better every day!

Week 2 Day 2 - Full Body/Core

Week 2 Day 4 Cardio

Week 2 Day 7 - 
 Get Outside!

Legs are still so sore from the last couple workouts! Love the supersets, fun full body movements!!

I like these. It’s like a calmer CrossFit workout. I appreciate that for when I need to stay home and workout. Less jumping and more muscle building/ab/ long lean muscle stuff is all great!

Week 2 Day 3 - Upper Body Push/Core

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