Name: Playbook - Leticia Martinez - W3/D4 UPPER BODY & CORE
Uploaded: 2023-12-03T23:39:02.360Z
Duration: 50 min
Description: W3/D4 UPPER BODY & CORE

Talk about a strong upper body workout! this will challenge your upper and core strength like no other🔥

In your first tri-set, you will be utilizing a chair or a couch! working on some back, chest and core!

Lying on your back you will bridge up into a glute bridge! From here you will start with holding one single dumbbell overhead. You will extend the dumbbell to the floor while getting a big stretch in your lat, chest, and core muscles!

Bridge Hold Dumbbell Pullthrough HOME

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. You may find incline pushups to be a step up from your normal routine.

Incline Push Up HOME

Sit on the floor with knees bent in the sit-up position. Lean back at a 45 degree angle. Keep your heels in contact with the floor. Brace your core and squeeze your glutes. Rotate the dumbbell over your body from side to side, keeping it just off the floor.

Dumbbell Russian Twist HOME

Tri-set 1

In this second tri-set, we will target the upper chest muscles, triceps and core!

Lie on a couch/chair 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

Holding one dumbbell, Slowly bend your elbows and lower the weight behind your head as far as you can. Remember to keep your trunk upright and your core engaged. The weight should follow the path of your spine. Then, at the lowest point, straighten your elbows and extend the weight back overhead.

Overhead Tricep Extension HOME

The dead bug is a bodyweight exercise that targets your abdominal muscles. Perform dead bugs by lying face-up on an exercise mat. While engaging your core and keeping your low back in contact with the mat, lift your arms up and extend them straight above your shoulders.

Deadbug HOME

Tri-set 2

In this last and final tri-set we will be working shoulders, biceps and a fun core push at the end!

The Z press is an advanced overhead press exercise that is performed by pressing a barbell overhead from a seated position. While it works similar muscle groups as the standing overhead press, it also hits the stabilizing muscles to a greater extent — specifically those of the core and shoulder blade region.

Dumbbell Z-Press HOME

A biceps curl usually starts with the arm in a fully extended position, holding a weight with a supinated (palms facing up) grip. A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position.

W Bicep Curls HOME

Start off in a standard plank position, forearms shoulder-width apart on your mat, and balls of your feet hip-width apart respectively.
Engage your core. Keep your head neutral (pretend you’re holding an orange between your chin and the top of your chest) and squeeze your glutes.
Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position.
Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent from rocking from side to side throughout.

Commandos HOME

Tri-set 3

W3/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!

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!

W3/D4 UPPER BODY & CORE

More workouts from Leticia Martinez