Name: Playbook - Libby Petrucci - W1/D4: Upper Body 💪🏼
Uploaded: 2024-01-08T19:14:34.712Z
Duration: 38 min
Description: W1/D4: Upper Body 💪🏼

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

Carly

Hitting Heavier Upper body for those strong arms and back!

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Upper Body Warm-Up

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbell up engaging your bicep as you curl then follow all the way up to press overhead
- hold other hand in isolated hold continuing the engagement

Dumbbell hammer curl to press + iso hold

Circuit 1

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- While holding dumbbell upright press out while keeping core tight refraining from arching back
- Press across your body in both directions keeping the same in mind 
- press shoulders down
1 in each directions counts as 1 rep

Pallof Press Variation

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Circuit 2

- lay with hip up (flutes engaged)with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest with soft bend in elbows
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit 3

Low-intensity steady-state (LISS) exercise! 

Walk your dog, call your mom, meditate on some instrumentals

LISS CARDIO

W1/D4: Upper Body 💪🏼

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

Marta

W2/D3: High Intensity and Core

W2/D4: UPPER BODY LOCK IN - Push

My legs are shaky but my spirits are high 😎💪🏼 this is a great one!!

W2/D5: Lower Body + Core

W3/D1: upper Body + Core Galore

W3/D2: Glutes and Hammies

W3/ D3 INTERVALS and Core!

W3/D4 - Upper Body Flex

W3/D5: Booty, Legs and Core

W4/D1: Upper Body + Abs

W4/D2: Lower Body Zonin

W4/D3: HIIT + Core

W4/D4: UPPER BODY

Wow!! Couldn’t even do it all. I’m very out of shape.🥴 Will do this again soon and hopefully get better each time! Thank you!

W1/D4: Upper Body 💪🏼

Community

More workouts from Libby Petrucci