Name: Playbook - Kelsey Adkins - W3/D4 Upper Body
Uploaded: 2023-12-30T17:26:53.762Z
Duration: 45 min
Description: W3/D4 Upper Body

Celina

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Superset 1

Curl up with one arm then switch to the other

Alternating Bicep Curl

Keep palms facing out the whole time, slight bend in the elbows, and being dumbbells from the bottom all the way to the top

Around The World

Superset 2

Keep back flat on the floor the whole time. When the dumbbell goes back towards the floor engage your lats to pull the dumbbell back up.

Dumbbell Lat Pull

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset 3

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

I’m a sumo stance bend over supporting yourself on your thigh and do a bent over row with the other arm

Crossbody Row

Superset 4

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
-to modify go on your knees (shown in video)

Diamond Push-ups

W3/D4 Upper Body

Shannon

First exercise back postpartum! Great way to get prepped for Shred 2.0!!

Bailey

Paige

W1/D1 Sweaty Full Body

Mackenzie

Sjofn Maria

girl i love you. i just finished this killer workout and i’m feeling sweaty awesome 🫶🏼

Irem Tekin

W1/D2 Lower Body

10w postpartum and this workout made me emotional for so many reasons. Feeling weak is so hard, not having freedom to go to the gym is even harder. But I also felt so encouraged when I pushed myself and actually did it without failing. 1% better each day❤️

It was great!!!! I’m was on a 2-3 month hiatus from working out and now I’m back because of your program!!!

W3/D4 Upper Body

Community

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