Name: Playbook - Leticia Martinez - W2/D4 UPPER BODY & CORE
Uploaded: 2023-12-03T23:39:02.224Z
Duration: 45 min
Description: W2/D4 UPPER BODY & CORE

An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box or other piece of equipment... in this case the couch.  You may find incline pushups to be a step up from your normal routine. Make sure to have your shoulders and hands inlined with each other. Come down to your midline and not rounding your shoulders at the bottom.

Incline Push Up 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

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

Tri-set 1

Hold a dumbbell in front of your shoulder with your palm facing you, and kneel on the floor with your 1 knees and the other leg in front. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward. Slowly lower back to the starting position.

Kneeling Shoulder Press (Left) HOME

Kneeling Shoulder Press (Right) HOME

Stand hinged over at the waist holding a dumbbell in one hand. Hold on to a waist-high object with your other hand for support. Fully flex your elbow to at least 90 degrees. Complete the set on one side before repeating with the opposite arm.

Dumbbell Tricep Extension (Left) HOME

Dumbbell Tricep Extension (Right) HOME

Superset 1

Bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your feet. Walk your hands forward until your body is in a pushup position. Perform a pushup. Now walk your hands back to your feet and return to standing.

Modify to walk out and then come to knees to push up!

Walk out into Push up HOME

Hammer curls are biceps curls performed with your hands facing each other. They're beneficial to add mass to your arms and can help focus more attention on the short head of the biceps. They may be easier to tolerate than the traditional biceps curl.

Slow and controlled! make sure the weight does not swing.

Neutral Grip Dumbbell Hammer Curl HOME

Hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm.

W Bicep Curls HOME

Tri-set 2

W2/D4 UPPER BODY & CORE

Rachel Ruczynski

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!

W2/D4 UPPER BODY & CORE

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