Name: Playbook - Juliana Brown - Week 3 Day 3 - Upper Body Push/Core
Uploaded: 2023-11-18T03:26:06.217Z
Duration: 40 min
Description: Week 3 Day 3 - Upper Body Push/Core

Jessica

Jess Perry

- Being one dumbbell behind your head, engage triceps as you extend your arms up 
- Keep core tight

Overhead tricep extension

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms out to the side until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 1

- Start with both arms extended out in front of you with a dumbell in each hand
- Holding one arm still bring the other arm down and then back up
- Repeat on the opposite side
- Reps is total for both sides

Alternating dumbbell front raise + ISO hold

- Start in a kneeling push-up position
- Keep your hands close creating a diamond shape
- Bend at the elbows to come down
- Focus on full range of motion

Kneeling diamond push up

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Bring the dumbbell to the opposite shoulder and tap
- Complete on opposite side

Dumbbell renegade row + dumbbell shoulder tap

Superset 2

- Start in a high plank position
- Push back with your arms bringing your hips back
- Come forward again in a high plank
- Bring one knee to the same side elbow
- repeat on the opposite side

Plank push back + knee to elbow

- Start a hollow body position with your arms out to the side
- Keeping  your legs straight across them back-and-forth as you bring them up
- Lower back down, repeating the same movement

Scissor kick crossover

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- Bring legs down straight together and back up completing a leg raise 
- Return to dead bug position

Dead bug + leg raise

Core conditioning

Week 3 Day 3 - Upper Body Push/Core

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

Brittany

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

Hannah Henry

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

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

Sarah

Week 2 Day 3 - Upper Body Push/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 3 Day 1 - Full Body

Amber

Week 3 Day 2 - Lower Body/Core

Week 3 Day 4 - Cardio

I love the movements! The only one I struggled with was the 3 different movements in the 2nd superset. I ended up doing then in sets of 15. I just couldn’t maintain good form. But I love these workouts!

The 3 way arm raise & curls are killer!!!

Week 3 Day 6

Week 3 Day 7 - Rest Day

Week 4 Day 3 Lower Body/Core

Week 4 Day 4 - Cardio

Week 4 Day 7 - Rest Day

Loved the plank with the side dumbbell raises!

Week 5 Day 3 Lower Body

It was great! Tried to get the treadmill tired out 🔥

Week 5 Day 4 - Cardio

Whew! Those bent lateral raises! Another great workout!

Erin

Week 5 Day 5 Upper Body/Push + Core

Whew that was intense but I can feel my body getting stronger

I tried one set with the band thru all of them, killer!!!

I'm obsessed with the banded glute bridges!!

Week 5 Day 6 Lower Body + Core

Hauling trash and shoveling counts right?!

Week 5 Day 7

Week 5 day 1 Full Body

Week 6 Day 1 Lower Body

A super duper burner 🔥 💪 just what I needed

Best way to start Valentine's Day! Loving our body and hitting these gains!

Week 6 Day 2

Finally got to workout this week and this one felt great to do tonight!

Week 6 Day 3 Full Body

Week 6 Day 4

This was a perfect midday burner! Awesome 🔥

I love the seated shoulder press! Another great workout!

Week 3 Day 3 - Upper Body Push/Core

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