Name: Playbook - Leticia Martinez - W4/D4 UPPER BODY & CORE
Uploaded: 2023-12-03T23:39:02.391Z
Duration: 50 min
Description: W4/D4 UPPER BODY & CORE

Second to last workout of the program and of course we have to turn things up a notch in this upper body workout! its intense but you will feel so good after🔥 challenge yourself, life a little heavier, and see what you're truly capable of!  I believe in YOU!

In this tri-set we will be working the upper chest, back, and core with some functional movements!

Lie on a chair/bench 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

The rear delt fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight training exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.

Dumbbell Rear Delt Flyes HOME

A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the weight on your hands and toes rather than your knees.

Bear Crawl HOME

Tri-set 1

In this second tri-set you will be feeling it all in the core with the upper body exercises!

The renegade row is an advanced row variation characterized by holding your body in a plank position with one hand while lifting a dumbbell with the other hand.

Dumbbell Renegade Row 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.

Neutral Grip Dumbbell Hammer Curl 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 2

Last and final tri-set of the workout will have your shoulders, upper back, and core feeling the burn!

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

It targets your lower back muscles, glutes, hamstrings, and abs. What's more, it complements other core exercises — such as leg raises and situps — that mostly focus on the abdominal muscles in the front of your body. When pulling the arms into a W I want you to feel as if you're pulling a band down. Make sure to breathe!

Superman Hold into W 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 3

W4/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!

W4/D4 UPPER BODY & CORE

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