Name: Playbook - Liz Connors - WEEK 3: Upper Body
Uploaded: 2023-10-09T19:07:14.725Z
Duration: 30 min
Description: WEEK 3: Upper Body

I got realllll creative with this one 🙃

Lateral Wall Pushes + Flip Flop Front/Overhead Raises

Perpendicular to a wall (or countertop, whatever works!), place one hand flat on the wall & angle your body slightly so your head is closer to the wall than your feet.
Bend your elbow, let your body drop towards the wall, and then push through your hand to come back to the starting position.
The smaller the angle between your body & the floor, the harder this movement will be.
REPS: 8-10 each side

Bodyweight Lateral Wall Pushes

Kneeling tall, start with arms rested in front of you with palms face down.
Slowly lift arms up in front of you, all the way up overhead.
At the top, flip so that your palms are now face up, & slowly bring back down.
Once arms are back at the bottom, do NOT flip - come back up with palms face up.
At the top, flip once again so that you are lowering with palms face down.
1 rep = up, flip, down, up, flip, down.
REPS: 10-12

Bodyweight Flip Flop Front -> OH Raises

SUPERSET 1

Isometric Hammer Curls + Isometric Supermans

Kneeling tall, arms at sides & palms facing each other, bend your elbows to a 90 degree angle, forearms parallel with ground.
At this point, squeeze your biceps & hold for 3-4 seconds, then slowly release & drop back to starting position.

REPS: 12-15

Bodyweight Isometric Hammer Curls

Lay face down on floor, legs extended & arms overhead.
Simultaneously lift legs & arms, engaging back/core.
Hold this position with back engaged for 3-4 seconds before dropping back down.

REPS: 12-15

Bodyweight Isometric Supermans

SUPERSET 2

Tricep Pressdowns + Elevated Plyo Pushups

With knees on ground, place hands on couch/bench/whatever you have, hips extended forward.
Bend your elbows, aiming them towards the floor, & allow your body to drop towards the floor.
Push through your triceps to come back to the starting position.
REPS: 8-12

Bodyweight Tricep Pressdowns

Elevate your hands on a wall, counter, whatever surface you have available to you - the lower the surface, the harder this will be.
Screw your hands into the surface, bend your elbows & slowly drop your body down towards the surface, then aggressively push off with your hands at the bottom.
REPS: 8-12

* Modify with plyo push ups on knees or regular push ups!

Bodyweight Plyo Push-ups

SUPERSET 3

WEEK 3: Upper Body

Teresa

I really enjoyed today! It was the change up I was looking for. I’m excited for arms tomorrow!

SHANNA

liz those DRACULAS R U KIDDING. leave it to you to kick my ass all the way from Virginia. i think my soul left my body tysm <3

Jamie

HOME PROGRAM WEEK 1: LOWER BODY

Like most of Liz’s workouts, it started off “easy” and quickly became a physical challenge. Great upper body movements!!

Day 2 of the “Home workout program” and muscles I didn’t know I had are sore! I love it!

Jelena

Arms are my favorite and I feel like this hit all angles. 🎉

Angie

HOME PROGRAM WEEK 1: UPPER BODY

HOME PROGRAM WEEK 1: CORE

Nice variety moves! The timer worked very well for this time based cardio workout.

Sarah

HOME PROGRAM WEEK 1: FULL BODY/HIIT

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

Lots of planks. For a min, I wondered if Melissa designed this workout 😂

HOME PROGRAM WEEK 2: CORE

HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

WEEK 3: Lower Body

Might have to delete this app after that one. It hurt my soul and core but also I’ll probably wake up with at least 24 abs now 😌😌😌😌😌😌😌😌😌😌

WEEK 3: Upper Body

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