Name: Playbook - Kelsey Adkins - W4/D4 Upper Body
Uploaded: 2023-12-30T17:26:53.800Z
Duration: 45 min
Description: W4/D4 Upper Body

Loved it! Amazing workout! Thank you! ❤️💪🏻

Celina

- 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)

Using dumbbells, lying on the floor or a bench, palms facing each other and dumbbells touching, press dumbbells down to chest and back up, push up feeling your triceps

Tricep Chest Press

Superset 1

Do a front raise going towards the opposite side then do the other arm

Crossbody Front Raise

Use a dumbbell to do a tricep kickback while in a high plank position. Keep your hips flats and try not to turn your body

High Plank Tricep Kickback

Superset 2

Hammer curl then do a bent arm lateral raise to get up to full lateral raise

Hammer Curl to Lateral Raise

Get in a push up position and then as you do a plank jack go down into your push up so your legs are apart at the bottom of your push up. Keep your body in a straight line the whole time

Plank Jack Push Up

Superset 3

Kneeling on one knee do a snatch with the other arm (upright row to overhead press motion)

Kneeling Single Arm Snatch

Hold one arm out to the side while the other arm does the reps of the lateral raises then switch sides. Don’t let holding arm drop below horizontal

Lateral Raise Hold One

Superset 4

W4/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!!!

Theresa

W1/D3 Sweaty Full Body

Katie

Becky

W1/D4 Upper Body

W1/D5 Sweaty Full Body

Wow, that was sneaky hard. Loved the sweaty burn!

Kerriann

One of the tougher workouts but feels amazing after ✨

Georgia

W2/D1 Sweaty Full Body

Perfect for at home or a quick and effective leg day!

Sydney

Casey

W2/D2 Lower Body

W2/D3 Sweaty Full Body

Tracy

W2/D4 Upper Body

W2/D5 Sweaty Full Body

That one was deadly....but im feeling GREAT!!!

Exhausting workout!  You’ve been warned 🤪

Annie

This was one of the hardest workouts thus far!!! 🥵🥵 I know I’m going to feel this one tomorrow 💪🏽!

W4/D4 Upper Body

Community

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