Name: Playbook - Libby Petrucci - W4/D1: Upper Body + Abs
Uploaded: 2024-01-08T19:14:34.765Z
Duration: 32 min
Description: W4/D1: Upper Body + Abs

Upper Body + Core. Never skip upper body day! Let’s carry those weights with pride. Here’s where we better our posture, strengthen our arms, and walk with our chest out!

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Hitting posterior muscles for this circuit. These will be Rep counts.
Listen to your body tho - if you can do a few more DO THEM! But the next circuit, let’s find a way to create more resistance and make them more challenging. Ideas:
- pause at bottom
 - slower negative
- pulse

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the banddown
- Bend the elbow and control the resistance back to starting position
- Complete desired reps then repeat on the opposite side

Banded single arm tricep extension

- With a band attached to a door
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- With a band attached to a door or even around feet
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band row

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

Circuit 1 - Posterior

You will need a set of lighter dumbbells for these! As you move to the next set, determine if you need. A heavier weight. It’s more important to control these movements and stabilize/strengthen your core then move to a heavier weight. Use mind to muscle connection with these exercises.

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- bring dumbbells together in front of chest with arms remaining out 
- Lower with a slow and controlled movement

Dumbbell lateral raise to close center

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Start by standing tall, with feet staggered, and a dumbbell in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Dumbbell underhand grip low to high fly

Circuit 2

- 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

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement
- each walk is 1 
** 5 Each side**

Plank walk - up & down

Circuit 3

W4/D1: Upper Body + Abs

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/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/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!

W4/D1: Upper Body + Abs

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