Name: Playbook - Karina Vee - W2/D2 Strong Upper Body
Uploaded: 2024-01-14T18:25:48.250Z
Duration: 50 min
Description: W2/D2 Strong Upper Body

Treadmill Jog

Seated Shoulder Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Narrow press to crunch

Circuit 1

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- if you are a beginner, start with just the bar! 
- otherwise: 5-20 lbs plates per side

1aBent over barbell row

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

1b-alternative- Dumbbell alternating bent over rows

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Make sure to grab a heavier plate for this

Plate Rows

Circuit 2

*OPTIONAL- If you have a treadmill* 

10 min finisher 

30 second jog - 30 second run - 30 second sprint - 30 second recovery walk

Treadmill HIIT

W2/D2 Strong Upper Body

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Delilah

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Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

Loops

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W3/D4 Week 1- Day 4 Active Rest

W3/D5 Week 1- Day 5 Booty & Sculpted Back

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W2/D2 Strong Upper Body

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