Name: Playbook - Kari Moulton - W2/D5 Upper + Core
Uploaded: 2022-10-25T14:08:50.631Z
Duration: 60 min
Description: W2/D5 Upper + Core

Chest, Tris, Shoulders + Core

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench Press

Block 1

- Stand tall, abs engaged and upper arms locked at your sides
- Hold a band neutral grip, elbows tight to your torso, and straighten arms pushing band down while engaging your triceps 
- Bend the elbows in a controlled motion to return to the starting position

Banded Tricep Push Down

- Hold two dumbbells and press up above your head, palms facing you
- Bring one dumbbell down toward your shoulder, turning your palms to face away as they come down
- Stop at shoulder height and reverse motion as you press back up to starting
- Repeat for remaining reps

Alternating Incline Dumbbell Corkscrew Press

- Grab criss crossed cables/ band in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

Block 2

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single-arm Landmine Press

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

Dumbbell Lateral Raises

- Kneel below a band on a rig or cable system
- Hold band up by your shoulders 
- Engage your core and crunch your head toward the floor
- Straighten your core in a controlled motion

Kneeling Band Crunch

Block 3

- Start lying on your back with your arm extended, knees bent
- Sit up keeping the dumbbell overhead with shoulder pushing up
- Lower back down to starting position 
- Complete desired reps

Otis-up

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

W2/D5 Upper + Core

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