Name: Playbook - Kristi O'Connell - Week 1 - Day 2
Uploaded: 2022-10-27T16:14:46.131Z
Duration: 60 min
Description: Week 1 - Day 2

Souhair

Day 2: Let’s go !

A) Strict Press: 5 x 8 up to today's heavy 8 

B) 5 sets: 4 Seated DB Strict Press with a 3 sec descent at a moderate weight 

C) With 5lb or 2.5lb plates in each hand complete 3 rounds Not For Time:
 -6 Straight arm front raises -
6 Straight arm Side raises
 -6 Bent over flys

- 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

Strict press

- Seated holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells slow and controlled for a 3 second descent

Dumbbell seated strict press w 3 second descent

With 5 or 2.5lb plates in each hand compete 3 rounds not for time
- 6 straight arm front raises
- 6 straight arm side raises
- 6 bent over flies

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

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Upper body circuit

Week 1 - Day 2

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

#35 for front squat
#70 for deadlift 
Good workout!

Week 1 - Day 3

Week 2 - Day 1

Week 2 - Day 2

Week 2 - Day 3

Week 3 - Day 1

Week 3 - Day 2

Week 3 - Day 3

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Week 5 - Day 1

Good 👍🏻. The number of sets is missing for the seconde exercise.

Week 5 - Day 2

Week 5 - Day 3

Week 6 - Day 1

Week 6 - Day 3

Week 7 - Day 1

Week 7 - Day 2

Week 7 - Day 3

Week 8 - Day 1

Week 8 - Day 2

🤸🏻‍♂️🤸🏻‍♂️🙏🏻🙏🏻

Week 1 - Day 2

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