Name: Playbook - Legal Weight - Day 3 Upper Body
Uploaded: 2024-04-05T00:41:48.364Z
Duration: 60 min
Description: Day 3 Upper Body

Lucio

Upper Body Conditioning

Cardio will be added into each set

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Circuit 1

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

Grab a pair of dumbbells,
swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Stagger your stance, keep core tight & engaged as you slam the ball against the wall. Try to keep hips squared & rotate at the core only.

Rotational Ball Slam

Circuit 2

Secure feet under the pad. Sit all the way up.

Decline Sit Ups

Circuit 3

Clean the DB into a front rack position. Bend your knees slightly as you drive the DB overhead.

Single Arm Dumbbell Push Press

Plank position, feet hip width or slightly wider. Slowly tap each shoulder alternating.

Plank Shoulder Taps

Lay down onto your back. Legs straight in the air as vertical as possible. Grab the med ball & reach for your toes.

Med Ball Toe Touch

Circuit 4

Day 3 Upper Body

This was so fun! Reminds me of my college conditioning. Perfect mix of strength and endurance

Day 3 Upper Body

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