Name: Playbook - Stefani Castro - Lean Upper Bod & Core
Uploaded: 2021-01-18T11:46:17.802Z
Duration: 40 min
Description: Lean Upper Bod & Core

Body was feeling good so did this one too today 💃🏼💃🏼

Emily

Build & shape a lean toned back & shoulders.
Strengthen your deep core muscles, lower abs, and define your waistline.

-Start in a comfortable squat stance 
-Feet hip width apart 
-Dumbbells held just above shoulders, (hold with palms facing in towards your face) 
-Squat down to 90 degrees & as you stand up perform a shoulder press overhead

Squat W/ Press
Shoulders/Legs/Glutes

-Stand with legs about shoulder-width apart, with knees soft bent. 
-Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.
-With a dumbbell in each hand, bend over at at the waist 45 angle (no farther). 
-Keep the back straight throughout the exercise.
-Brace your abdominals and breathe in.
-Lift the weights straight up, driving the elbows to the ceiling , exhaling. 

Tips: Keep your arms as close to the sides of your body as possible 
Tips: Hold, & squeeze your back muscles for 1 count at the top of each rep

Bent Over Rows
Back

-Start standing with feet hip width apart, weight in front of hips
-Straight arms, with a slight bend at the elbow 
-Lift weight up above head to the left in a circular motion, ending with the weight on the opposite side.
-Repeat the same motion in alternating directions

Tips: Keep core contracted, & don’t forget to breathe

Half Circles
Shoulders/Core

-Starting in a high plank position
-Wrists aligned under shoulders 
-Start on the right side, lower your body down to a low plank on the right, and then the left.
-Then push your left side back up to high plank, following with your right side back up to high plank.

Repeat 10X on your right, before moving on to your left side.

Plank Push Ups 10/Side
Abs/Arms

-Start laying on your back, lift shoulders up off the ground, tuck chin to chest 
-Exhale air, pull belly button to spine, left legs up to 90’ bent
-Slowly lower 1 leg at a time, keeping control with your core muscle
-Alternating between left & right 

Tips: Keep your lower back pressed into the ground

Tips: Go very slowly, and only lower your as far as you can to the ground while maintaining control of your core.

Alternating Leg Drops
Deep Core / Lower Abs

-Start laying flat on your back, with one leg bent to 90’, & 1 extended at 45’
-Raise hands overhead, exhale & lift body up off of ground keeping arms extended out in front of you.
-Exhale further & twist over bent knee, as far as you can
-Contract core muscles, & obliques 
-Inhale, & come back to centre keeping arms extended in front the whole time
-Slowly lower you body down, inch by inch until you are back in your starting position.

Perform 10 on 1 side before moving on to the next side.

Lean Upper Bod & Core

Community

More workouts from Stefani Castro