Name: Playbook - Kelsey Adkins - W1/D2 Upper Body
Uploaded: 2023-12-30T17:26:52.561Z
Duration: 40 min
Description: W1/D2 Upper Body

First workout in the app! I’m excited to get started. 12 weeks postpartum 💪🏼

Rachel

Dumbbell Chest Press

Keep your core engaged and bring the dumbbells to head height then push up so arms are straight over your head

Dumbbell Overhead Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Superset

Don’t let your belly sag to the floor, stay in a straight line. Modify by doing push ups with your knees on the ground

Push Ups

W1/D2 Upper Body

6 weeks postpartum and first lift done! So excited to get back to it and grateful to have this program to follow 💪🏼

Brittan McCombs

4 months PP with baby #3- first workout back! looking forward to doing this program!!

Saryn Johnson

Enjoy the fact that I can take a step back and start fresh with the basics when it’s needed.

Carrie

W1/D1 Lower Body

Erin

Love this amazing beginner workout! Easy to follow and build upon!

Malinda

W1/D3 Lower Body

W1/D4 Upper Body

Such a great leg day. My booty is on fire from
This one. 🔥

W2/D1 Lower Body

Chest press skull crusher combo 🥵 especially as the second exercise!

Kerriann

W2/D2 Upper Body

W2/D3 Lower Body

W2/D4 Upper Body

Killer leg day. My glutes are burning! 🔥🍑

Sara

W3/D1 Lower Body

W3/D2 Upper Body

This was a killer single leg focus workout. It definitely pushed me!

W3/D3 Lower Body

I really enjoyed this upper body day! I was able to PR on bicep curls today! 👊🏻🔥

W3/D4 Upper Body

First workout of 2024 done ✅ 🏋️‍♀️💪

W4/D1 Lower Body

Great way to start my Thanksgiving Holiday!!

W4/D2 Upper Body

Awesome leg day after a Thanksgiving Day Feast!

W4/D3 Lower Body

Shannon

W4/D4 Upper Body

Was reminded by how much I hate lunges 😩 but great workout!

Kira

W5/D1 Lower Body

W5/D2 Upper Body

Enjoyed this workout! I increased all reps up to 15 each set. 👊🏻👊🏻👊🏻

W5/D3 Lower Body

Wow that was tougher than I expected! Awesome workout!

W5/D4 Upper Body

Holy Smokes, that's all I have to say 🫠🙃🦵

W6/D1 Lower Body

Killer tri set with those lateral raises!!

Going to have a hard time holding my baby when she's up from her nap 🤣

W6/D2 Upper Body

W6/D3 Lower Body

Just finished up the Beginner Build program and loved it! I was able to complete the entire program from home. Definitely will be doing this again 😊

This was a great upper body! Those bicep curls at the end were fire! I am so happy I completed this beginner build while recovering from having my second baby! I am 8 weeks postpartum and feel like I have started building my strength again!!

W1/D2 Upper Body

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