Name: Playbook - Letitia (Tish) Blacksher - Week 2/Day 2 (Upper Body)
Uploaded: 2022-11-21T16:39:13.115Z
Duration: 120 min
Description: Week 2/Day 2 (Upper Body)

- Hinge at the hips to lean forward, keep core tight
- Your knees should be slightly bent with arms extended straight in front of body 
- Keeping a slight bend in the elbows
- Move your arms backward until you have reached full extension, keeping slight bend in elbows. Movement should mirror a "T" motion.
- Make sure to move arms out like a "T" and not back 
- Reverse movement back to starting position

Dumbbell Rear Fly's

- Grab the handle with one arm 
Pull the handle down, squeezing your elbow to your side as you flex the elbow. Elbow should reach past back for optimal range of motion 
-  Slightly lean and arch back at the bottom of the movement for greater range of motion
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.

*Avoid completely returning the weight to keep tension on the muscles being worked.

Single Arm Cable Lat Pulldown

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

Set A

- Stand at an adjustable cable machine with your feet shoulder width apart. 
- Grab the bar with an overhand grip about shoulder distance, knees slightly bent, and arms straight. 
- Keep hips pushed out 
- Exhale, squeeze your lats, and pull the bar down to your thighs with a 2 sec pause.
- Inhale, then slowly return to the starting position and repeat

Standing Cable Lat Pulldown

Set B

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press one dumbbell back up overhead, while other dumbbell is still on shoulder
*Repeat and alternate

Alternating Dumbbell Push Press

- Begin by using legs and hips (for power) to pull one dumbbells up to your shoulder, while other dumbbell is hanging at your side
- Squeeze glutes, core, and quads at the top of movement. Do not overly swing arms
- Return dumbbell and repeat movement with your other arm

Alternating Hanging Dumbbell clean

- Lie with your stomach on the floor.
- Place your hands on the floor outside your chest and under your shoulders. And toes on the floor as you would as regular push-up.
- Begin exercise by tightening your core and pushing up from the floor until your arms are fully extended
-Lower yourself back down slowly until you are back to the starting position with your body on the floor.
- Pause for a few seconds.

Week 2/Day 2 (Upper Body)

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