Name: Playbook - Maria Teixeira - Upper Body & Core
Uploaded: 2024-05-01T22:25:06.791Z
Duration: 15 min
Description: Upper Body & Core

Intensity: 🔥🔥
Equipment Needed: dumbbells, chair, mat

W O R K O U T
▫️Incline Press Up | 20 secs
▫️Tricep Dip | 30 secs
▫️Shoulder Taps (bear position)
▫️Renegade Row
▫️Zombie Sit Up
▫️Bear Crawl

🔥 Rest for 1 minute only in between rounds! 1 circuit = to 1 round.

Advanced: full press up
Beginner: modification

Form Tips:
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs engaged
• as you lower, slightly tuck elbows as you let your upper body fall forward over your hands
• drive back up when triceps are parallel with the ground

Modification - Drop to Knees
• drop to knees, still keeping your spine neutral and hips down

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up
❌ don’t do half reps

✨ do focus on using your chest and arms
✨ do think about pushing the ground away from you to help push you back up
✨ do go through the full range of motion

Incline Press Up

Advanced: extended legs
Beginner: modification #1 or #2

Form:
• shoulders back, abs engaged, and neutral spine
• hands on either side of your hips, gripping the edge of the bench/chair firmly
• lift up onto your hands, bring your hips forward and extend your legs out out in front you (modification #1: bent knees / modification #2: on the floor with bent knees)
• keep your elbows tucked in close to your body as you bend them and lower your hips down
• lower and push back up with your arms until elbows are fully extended but not locked in
• flex your triceps at the top of the exercise

❌ don't let your elbows go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up and down

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Tricep Dip

Circuit 1

Form Tip:
• hands directly under your shoulders and your knees directly under your hips, neutral spine and abs engaged
• lift your knees so they hover a few inches off the floor
• lift your hand and reach across to tap the opposite shoulder 

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up
❌ don’t do half reps

✨ do focus on using your chest and arms
✨ do think about pushing the ground away from you to help you
✨ do go through the full range of motion

Shoulder Taps (bear position)

Advanced: dumbbells
Beginner: bodyweight

Form:
• spine neutral, shoulders back, engaged abs
• pull the dumbbell up keeping your elbow close to your body
• engage your lat as you pull
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Renegade Row

Circuit 2

Advanced: full sit up
Beginner: modification (crunch)

Form:
• relax knees and hips
• tuck your chin as you sit up
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up

Form Tip:
• hands directly under your shoulders and your knees directly under your hips, neutral spine and abs engaged
• move simultaneously

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up

✨ do focus on using your back and arms
✨ do think about pushing the ground away from you to help you
✨ do go through the full range of motion

Bear Crawl

Circuit 3

Upper Body & Core

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Upper Body & Core

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