Name: Playbook - Kayla Sileo - Wk4/D3 Upper focus minimal equipment
Uploaded: 2022-10-03T18:37:26.346Z
Duration: 45 min
Description: Wk4/D3 Upper focus minimal equipment

- walk/Run at a good pace for you 
- Increase speed and intensity as you progress

Running/walking

T Push-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Superset

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell chest press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Superset 2

Single arm dumbbell shrug

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Dumbbell reverse curls

- 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

Arm superset

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

-start on right side elbow 
-lift your hips off the ground supporting yourself on your elbow
-keep your body in a straight line from head to toe
-focus on keeping your left shoulder back, hips up and squeeze your butt
-hold for set amount of time
-repeat on left elbow

Side plank

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Wk4/D3 Upper focus minimal equipment

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