Name: Playbook - Libby Petrucci - W3/D1: upper Body + Core Galore
Uploaded: 2024-01-08T19:14:34.745Z
Duration: 41 min
Description: W3/D1: upper Body + Core Galore

Upper Body + Core

Time to flex. Today is approaching the half way point! What are you learning about yourself? What more do you need from you! This workout is going to be a CHECK for your day. I’m

- 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

4 rounds through - complete each set amount of reps - take 45 second test between rounds

- 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 chest press

- 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
- use a heavier weight then flies

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting while simultaneously tucking knees into chest

Dumbbell pullover

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Circuit 1

Abs on Fire! Perform these three exercises with minimal rest in between - rest 30 seconds between rounds

- Begin laying in an X position 
- draw core in as you raise one leg and tapping your toes with the opposite hand
- modified version is allowing feet to stay on ground
- expert version is keeping feet 6 inches above ground for all reps
- Perform 20 total (10 reps each side)

Alternating star crunches

- starting on back with legs straight and arms straight out over chest
- roll all the way up keeping legs straight pressing heels down
- roll all the way down core engaged entire time

Straight leg sit-ups

- 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
- perform 10 reps in each direction

Dumbbell plank pass through

Core Circuit

Work through four rounds of these - increase weight on the last round of the last 2 exercises. If you’re not able to complete all reps - all good! Way to increase weight!

- 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

- Perform wall sit holding weight in your hands,
- palms facing out, curl dumbbells toward shoulder
- alternating
- keep core strong and press belly button to the wall!

Weighted wall sit + bicep curl

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

Dumbbell bent over row (double)

- Press the dumbbell up until your reach full extension 
- Lower slowly
Perform 15 in each arm

Single arm shoulder press

Circuit 3 - UC

W3/D1: upper Body + Core Galore

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

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/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!

W3/D1: upper Body + Core Galore

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