Name: Playbook - Libby Petrucci - W1/D1: Upper Body + Core
Uploaded: 2024-01-08T19:14:34.434Z
Duration: 45 min
Description: W1/D1: Upper Body + Core

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

Sharyl

Delaney

Libby

Faith

Such a great workout! My stems are JELLO!

Caitlin

Upper Body (Pull) + Core

let’s start today off strong! Stretch, get on the treadmill for about 7 minutes and scope out the gym! Today is your day! You’ve made time for yourself - let’s make it count!!

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Bar Pull Down

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- This weight will most likely be less than your typical row

Wide Grip Cable Row

- From standing wide stance position
- Push one kettlebell into the floor
- Row the other kettlebell to your side 
- Work both sides (10 each side)

Kettlebell Row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- From an incline position (bench, leaning support from couch)
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
8- 10 reps per arm

Dumbbell incline curls

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

You will only need 2 light dumbbells for this one.

- Start in a hollow body hold position
- Tuck your knees into your chest with control
- Extend your legs back out to starting position
- Engaging your core throughout the movement

Narrow to Wide Knee Tucks

- Begin by lying supine with legs straight and hands behind your head
- Roll your shoulders off the floor, do not pull with your hands and reach opposite shoulder to knee
- Lower back down

Straight leg bicycle

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Core Circuit 1

W1/D1: Upper Body + Core

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W1/D1: Upper Body + Core

Community

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