Name: Playbook - Libby Petrucci - Upper Body CST
Uploaded: 2024-01-13T00:34:17.710Z
Duration: 45 min
Description: Upper Body CST

Sharyl

Triceps, chest and shoulders! We are here for you baby! This day is about hitting those muscles you always want. Let’s get it!

- 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

** BURNOUT **

Tricep push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
Bend knees to take resistance off

Bench dips

- Start in a plank position 
- Drive your knees towards your same side elbow one at a time back and forth 
- after completing 10 total
- Increase speed and complete 4 knees to chest 
- repeat combo

10 wide mountain climbers + 4 normal

- Start in a plank position 
- lift one arm and forcefully air punch while keeping core strong and back flat
- repeat on other arm
- to help keep hips squared widen your plank foot stance

Plank Punches

Circuit 1

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

incline dumbbell press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- use lighter weights than your presses

Dumbbell incline flies

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

* 8 each direction*

Dumbbell front/lateral raise combo

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Upper Body CST

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