Name: Playbook - Kim Palmer-Nicks - W6/D1 Upper #1
Uploaded: 2023-02-01T22:15:23.020Z
Duration: 50 min
Description: W6/D1 Upper #1

Congratulations, you have made it to the last week of the program. As I stated in the beginning, many will begin this program--few will actually finish. 

This program is just the beginning! You can choose to repeat this program or you can move to the Conditioning or sport specific. Whatever you do, do it with intent.

BB Shoulder Press 4 x 6

Chest Superset: 3 x 12
Incline DB Chest Press
Incline DB Bicep Curl

Chest/Shoulder Superset: 3 x 10
Single Arm DB Chest Press
DB Seated Arnold Press

Core Superset: 3 x 15/30
Weighted Sit Up
Crossbody Crunch

Finisher: 2 x Failure
Push-ups

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the floor keeping wrists neutral
- Bend elbows to bring the dumbbells towards shoulders

Incline Dumbbell Bicep Curl

Chest Superset

- Start with your arm fully extended
- Keep your core tight
- Lower the weight to your chest
- Press back up

Single Arm Dumbbell Chest Press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Chest-Shoulder Super Set

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Lying in the floor
- Bring right hand and left foot up to meet in the middle

Cross Body Crunch

Core Superset

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

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W1/D5 Lower #2

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W2/D2 Lower #1

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W6/D1 Upper #1

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