Name: Playbook - Libby Petrucci - W6/D1: Upper Body and Abs
Uploaded: 2024-01-08T19:14:34.803Z
Duration: 36 min
Description: W6/D1: Upper Body and Abs

Upper Body + Core Supersets are SO DANG GOOD! Make sure you’re performing each superset back to back. Complete the first 2 exercises for the given amount of reps and sets - then move to the next one. 

Let’s crush it! LAST UBC day!

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

- 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

- 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

Superset1

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- each rep is 1. 30 = 15 each side

Mountain climbers

Superset 2

Arms! Let’s put those muscles to the test!

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

- one push up and 2 rows. = 1 rep!

Dumbbell push up + renegade row

Superset 3

- 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 - shoulders

Rest for 15 seconds between each movement!

- Begin in a supine position-  legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach out
- going directly into a Russian twist on both sides
- Roll back down and repeat

Jack knife + Russian Twist combo

- Start in a low plank position
-  Reach one arm out at a time trying to keep hips stable
- Keeping your back flat and your core engaged

Low plank alt. Reaches

Laying flat on the ground raise your legs up 
- control them on the way down in a windshield wiper form dropping your little toes to each side
- modified version: bend knees

Wipers

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Ab Circuit

W6/D1: Upper Body and 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/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!

W6/D1: Upper Body and Abs

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