Name: Playbook - Leticia Martinez - W4/D2 UPPER BODY & CORE
Uploaded: 2023-12-03T23:39:02.382Z
Duration: 50 min
Description: W4/D2 UPPER BODY & CORE

Full upper body workout to get the ultimate pump!

In your first tri-set, you will be completing 2 strength exercises and 1 core!

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

Grab a dumbbell, stand with your feet at around shoulder width, bend at the knees, squat down to grip the dumbbells with a reverse grip (thumbs at the top of the bar) and your hands wider than shoulder width apart. Hinge from your hips and drive the elbows to the side of your body.

Dumbbell Reverse Grip Bent over Row HOME

It's like a stationary inchworm, but minus the push-up: you start from a standing position, reach your arms down to the ground and walk your hands out so that you're in a plank, then walk your hands back toward your feet and stand up. "I love this move because it really is full body.

Plank Walkouts

Tri-set 1

In this second circuit we will be targeting chest, biceps, triceps and core!

Lie flat on floor 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

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

Lie on your side with your knees bent, and prop your upper body up on your elbow. Raise your hips off the floor, and hold.

Side Plank Hold (Left) HOME

Side Plank Hold (Right) HOME

Tri-set 2

Last block of this upper body portion will consist of triceps, shoulders and core!

Bending from the hip with elbow to the side of body, bend from the elbow and extend the arm to the side of body and engage the triceps.

Dumbbell Tricep Extension (Left) HOME

Dumbbell Tricep Extension (Right) 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 1

W4/D2 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!

W4/D2 UPPER BODY & CORE

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