Name: Playbook - Lacey Lyons - W1/D1 Upper Body + run
Uploaded: 2024-05-05T16:04:30.277Z
Duration: 45 min
Description: W1/D1 Upper Body + run

For this upper body workout you’ll need dumbbells and a long band! Check off the other tasks as well once you complete them!

Todays run: 2 miles

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Complete movements back to back before taking a rest period

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope or band down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope/band tricep extension

Superset 1

Complete movements back to back before resting

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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

Circuit 2

- Hands shoulder width apart and raise to upper chest level
- the wider you stand on the band the more resistance you’ll have

Upright row

2 mile run

W1/D1 Upper Body + run

W1/D2 Lower Body Lift

W1/D3 Movement

W1/D4 Light Lower Body + run

W1/D6 Long run

W2/D1 Upper Body + Run

W2/D2 Lower Body

W2/D3 Movement

W2/D4 Lower Body + run

W2/D6 Long Run

W3/D1 Upper Body + run

W3/D2 Lower Body 1

W3/D3 Movement

W3/D4 Lower Body  + run

W3/D5 Long Run

W4/D1 Upper Body + Run

W4/D2 Lower Body 1

W4/D3 Movement

W4/D4 Lower Body + run

W4/D5 Long Run

W5/D1 Upper Body + Run

W5/D2 Lower Body 1

W5/D3 Movement

W5/D4 Lower Body + Run

W5/D5 Long Run

W6/D1 Upper Body + Run

W6/D2 Lower Body

W6/D3 Movement

W6/D4 Lower Body + Run

W6/D5 Long Run

W7/D1 upper body + run

W7/D2 Lower Body

W7/D3 Movement

W7/D4 Lower body + run

W7/D5 Long Run

W8/D1 Upper Body + Run

W8/D2 Lower Body

W8/D3 Movement

W8/D4 Lower Body + Run

W8/D5 Long Run

W9/D1 Upper Body + Run

W9/D2 Lower Body

W9/D3 Movement

W9/D4 Lower Body + Run

W9/D5 Long Run

W10/D1 Upper Body + Run

W10/D2 Lower Body 1

W10/D3 Movement

W10/D4 Lower Body + Run

W10/D5 Long Run

W1/D1 Upper Body + run

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