Name: Playbook - Libby Petrucci - W2/D4: UPPER BODY LOCK IN - Push
Uploaded: 2024-01-08T19:14:34.737Z
Duration: 30 min
Description: W2/D4: UPPER BODY LOCK IN - Push

- 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

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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)

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Circuit 1

- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts 
- stop right before your elbows lock 
- Lower your hands releasing the tension from the band

Resistance band shoulder press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Begin by lying supine on a flat surface (or glute bride) with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Dumbbell alt. ISO flat press

Circuit 3

- Begin in high plank position
- one hand touches opposite shoulder 
- - repeat on other side
- one hand touches opposite knee
— repeat on other side 
Add one push-up 
All 5 movements = 1 rep

4 Point touch + Push-up

W2/D4: UPPER BODY LOCK IN - Push

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😅

Carly

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

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

W1/D4: Upper Body 💪🏼

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

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

W2/D4: UPPER BODY LOCK IN - Push

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