Name: Playbook - Leticia Martinez - W8/ D4 UPPER BODY
Uploaded: 2024-04-28T15:36:19.079Z
Duration: 30 min
Description: W8/ D4 UPPER BODY

You will complete these 2 exercises before resting.

Starting on all fours, elevate your hips to create an inverted 'V-shape'. With knees slightly bent, press your heels into the mat and tilt your tailbone upward. ...
Inhale. Exhale. ...
Inhale. Extend your arms and push your torso and legs away from the mat. ...
Exhale.

Yoga push up

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."

Cat cow

Warm up

You will complete these 2 exercises before resting 1 min.

To do the chest press with dumbbells, lie on your back with a dumbbell in each hand. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Slowly press the weights upward until your elbows are almost straight.

Dumbbell chest press

bending forward at the hip with a weight in one hand, that weight hanging toward the floor. The weight is then pulled upward, closer to the chest, before lowering it back to the starting position. 10 reps each side.

Single arm row

Superset 1

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

Select the desired weight from the rack and assume a shoulder width stance.
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 2

A dumbbell fly is performed by lying on a flat bench and lowering a pair of dumbbells to your sides while keeping relatively straight arms with slightly bent elbows

DB chest flies

Chest down to the bench, make sure your arms are fully extended before curling. Take your time coming down.

Incline bicep curl

Superset 3

W8/ D4 UPPER BODY

#1 START HERE

W1/D1 LEGS

W1/D2 UPPER BODY

Maria

W1/D3 LEGS

W1/D4 UPPER BODY

W1/D5 LEGS

W2/D1 LEGS

W2/D2 UPPER BODY

W2/D3 LEGS

W2/D4 UPPER BODY

W2/D5 LEGS

W3/D1 LEGS

W3/D2 UPPER BODY

W3/D3 LEGS

W3/D4 UPPER BODY

W3/D5 LEGS

W4/D1 LEGS

W4/D2 UPPER BODY

W4/D3 LEGS

W4/D4 UPPER BODY

W4/D5 LEGS

W5/D1 LEGS

W5/D2 UPPER BODY

W5/D3 LEGS

W5/D4 UPPER BODY

W5/D5 LEGS

W6/D1 LEGS

W6/D2 UPPER BODY

W6/D3 LEGS

W6/D4 UPPER BODY

W6/D5 LEGS

W7/ D4 UPPER BODY

W7 / D1 LEGS

W7/ D2 UPPER BODY

W7/ D3 LEGS

W8 / D1 LEGS

W8/ D2 UPPER BODY

W8/ D3 LEGS

W8 / D5 LEGS

W9 / D5 LEGS

W9/ D3 LEGS

W9/ D4 UPPER BODY

W9 / D1 LEGS

W9/ D2 UPPER BODY

W8/ D4 UPPER BODY

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