Name: Playbook - Klabera Komini - Week of 6.17.24 - Upper body. Pull focus
Uploaded: 2024-12-30T10:42:07.192Z
Duration: 35 min
Description: Week of 6.17.24 - Upper body. Pull focus

Enjoy this quick & effective upper body pull day. 

Start with the warmup to get ready for the workout. 

4 rounds of bent over rows

Superset 1 
Superset 2 

Each superset has an “activation” exercise first 😌

+ cool down stretch

- start in a seated position 
- swing arm SLOWLY backwards and continue in a circular motion until you reach starting position
- repeat the circle
- repeat both sides

Seated arm circles

- start in a half kneeling position with hips tucked underneath you
- hold both arms out in front 
- using just your SHOULDER blade - extend arm forward and pull arm back from shoulder blade. Repeat both sides

Alternating shoulder extension

Start by lying on your belly with forehead on the floor 
Bring both arms up to 90 degrees and make fists with your hands 
Keeping elbows on the floor lift wrists and forearms as much as body allows 
Lower controlled

Lying external rotations

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

Warmup

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Start on your hands and feet with your legs bent at 90 degrees
- Keep your core locked in and knees hovering off the floor
- With minimal movement - alternate tapping each shoulder

Bear Hold - Shoulder taps

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

Superset

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm

Standing supine row

Puppy pose

Week of 6.17.24 - Upper body. Pull focus

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Bridget

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Those inchworms were killer. Started out easy but I was sweating at the end!

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A burner. I’m going to feel that in my side abs tomorrow 🥴

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Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

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I was shocked I was able to do the single leg box jumps! Yay me!

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Astrid Jasmine

WOTW coming in clutch when I needed a quick but sweaty workout!

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I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

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Still can’t do that bear crawl, but I’m trying. 😁

Kate

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Loved it! It burnt but not too much❤️

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Mackenzie

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Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

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Oriya

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Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

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The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 6.17.24 - Upper body. Pull focus

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