Name: Playbook - Libby Petrucci - W6/D1: Upper Body + Core Galore
Uploaded: 2024-01-08T19:14:34.582Z
Duration: 46 min
Description: W6/D1: Upper Body + Core Galore

Back, Bis and bdominals 👏🏼 

Y’all! We’re in our final week. Last day of upper body and core! We’re going to start by spicing it up a bit first! We have a killer slam ball circuit for you and then we will move to the heavy lifts! 
Ending with a jog!

Let’s start this week off strong

Let’s start off with getting your upper body muscles warm and your core engaged!

Loosen neck and warm up arms with circles in both directions. Keep your shoulders pressed down

Neck circles + arm circles

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- 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 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

Warm Up Circuit

Grab a medicine ball or two - one for abs and one for slams. The slams should be about 20 lbs

- 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

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

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

Med ball russian twist

- Start in a plank position with hands on top of medball
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
* 30 total * 15 each leg

Medball Mountain climbers

Medball Core circuit

- Chin and chest up 
- Focus on pulling your elbows down and not allowing your arms to overpower
- these are wider grip - which are so great for your lats (harder) but exceptionally different than narrow or underhand grip pullups

Assisted pull-ups

- standing in a staggered stance 
- Squeeze your shoulders then pull the cable rope towards your face
- your elbows should go out 
- Lean back enough to keep core stabilized

Cable face pulls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Superset 1

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

straight bar pulldown

- 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

Superset 2

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Superset 3

- Begin with a dumbbell in each hand
- hinge forward 
- pull both dumbbells up towards your hips engaging your biceps and lats
- One dumbbell will hold at the top of the row engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps
- reps are for each arm!

Dumbbell ISO rows

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

W6/D1: Upper Body + Core Galore

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

W1/D1: Upper Body + Core

Caitlin

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

Delaney

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!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W6/D1: Upper Body + Core Galore

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