Name: Playbook - Leticia Martinez - W1/D4 UPPER BODY AND CORE
Uploaded: 2023-12-03T23:39:02.017Z
Duration: 50 min
Description: W1/D4 UPPER BODY AND CORE

Rachel Ruczynski

Last upper body workout of week 1! Adding in some extra exercises to give you that extra push🔥 this session is going to have you dig deep! Resort back to your WHY🙌🏽 remember why you started and give it everything you got!

A tri-set that includes a core exercise to hit all angles of the core!🔥

Lie on a flat bench and hold a dumbbell in each hand. Maintain a neutral grip and begin with your arms straight, directly above you. Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest. Pause and then lift your arms to repeat.

Dumbbell Neutral Grip Chest Press HOME

Stand holding a dumbbell in either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence.

Dumbbell Front to Lateral Raise HOME

The plank pull-through is a variation of the plank that adds anti-rotational elements of trunk and hip stability. From a plank position, lift one arm and pull a dumbbell or similar from the opposite side under your body. Replace that arm on the floor and use the other arm to pull the weight back to the original side.

Plank Dumbbell Pull Through

Tri-set 1

This superset includes a unique exercise that targets every part of the bicep!

Unlike a regular biceps curl, the Zottman curl requires you to flip your grip at the top of the movement, switching from a standard curl to a reverse curl. This is where the move gets its forearm-building power, and how it allows you to really hit two major muscle groups for the price of one exercise.

Zottman Curls HOME

Pushups are an exercise in which a person, keeping a prone position, with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.

I recommend to modify on knees or to elevate the ground and do it on a box or couch!

Push ups HOME

Superset 1

A tri-set to target the upper chest muscles along with the upper back and core!

Lie on couch or surface set to a 45-degree incline, holding a pair of dumbbells at arm's length above your chest, palms forward. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to the sides of your chest. Pause, and then push the weights back up to the starting position.

Dumbbell Incline Press HOME

With your arms slightly bent, contract your rear deltoids to bring the weight up and out to your sides. Squeeze your shoulder blades together at the top of the rep.  Slowly bring your arms back down to the starting position.  Maintain tightness in your core and repeat!

Dumbbell Rear Delt Flyes HOME

Unlike a traditional plank, which is an isometric exercise, shoulder taps are an active move that require you to use your palms to alternately touch the top of your opposite arm while holding your body still. It may sound simple, but just wait until you try it.

Shoulder Taps HOME

Superset 2

W1/D4 UPPER BODY AND CORE

W1/D1  LEGS & CARDIO

This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

Kristina

Perfect Sunday workout, at home! 😀💪🏻

Amber

W1/D2  UPPER BODY & CORE

Loved it!! This workout kicked my butt this morning! 🥵🥵

Sorin

Great way to end the week with a good session of leg & cardio!

W1/D4 UPPER BODY AND CORE

Community

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