Name: Playbook - Leticia Martinez - W4/D5 UPPER BODY & CORE (Back, Biceps, Core)
Uploaded: 2023-02-13T00:47:29.672Z
Duration: 50 min
Description: W4/D5 UPPER BODY & CORE (Back, Biceps, Core)

A killer upper body workout that will challenge you in so many different ways! lets get after it team 😊

The movement involves hanging from a horizontal bar (usually at an overhead height) and using a supinated (underhand) grip while pulling the body toward the bar so that the elbows move past the rib cage until the chin elevates above the bar. Can use a resistance band for resistance.

Chin up

Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor.

Barbell Deadlifts

You will complete the 2 exercises before resting 1 minute.

Grab the rope attachment with an overhand grip. Squeeze your upper back muscles and pull the rope toward your face, stopping once your hands are above your shoulders.

Cable face pulls

Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, rotate the forearms to a pronated position (palms down) and slowly lower the weight back to the starting position. Repeat for the desired number of repetitions.

Zottman Curls

Superset 1

You will complete 10 reps on each side before resting 1 minute. 3 sets.

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm row (left)

Single arm row (right)

Single arm dumbbell row

Grip the bar with a supinated grip (palms facing you), about shoulder-width apart. Sit down with your thighs under the leg support, keep your chest up, and look up at the bar. Inhale and pull the bar towards you. Pull the bar down until it is below your chin or touches your upper chest.

Supinated lat pulldown

Stand up straight with one dumbbell in each hand.
Rotate each wrist so that one end of the dumbbell points forward (instead of towards your body)
Curl the weight forward and upward while squeezing the biceps until your forearm is vertical.

Dumbbell hammer curls

Superset 2

You will complete all 3 exercises before resting 60 seconds. 3 rounds.

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

During let lowering, you will lay on your back, engaging your midsection by pressing your lower back flat against the ground. Point both legs straight up at the ceiling and flex your toes. While maintaining your abdominal contraction, take a deep breath in and slowly lower one leg to a hover over the ground as you exhale. Bring your leg to the starting position again on an inhale. Repeat a full set on one leg before performing the exercise on the opposite. Each repetition should come as low as you can to the ground without your lower back peeling off the floor and without your foot touching the ground.

Leg lowers

Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Continue to jump back in and out. Keep your back flat and don't let your hips drop throughout the entire movement.

W4/D5 UPPER BODY & CORE (Back, Biceps, Core)

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