Name: Playbook - Maria Teixeira - Upper Body
Uploaded: 2024-04-18T03:16:51.352Z
Duration: 40 min
Description: Upper Body

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Intensity: 🔥🔥
Equipment: dumbbells or resistance bands

🏷 I'm using my brand of resistance bands, HERA, link in insights or go to: http://www.bestshapebymaria.com/hera

W O R K O U T
▫️Incline Neutral Press | 3 x 12
▫️Resistance Band Underhand Pull Down | 3 x 12
▫️Underhand Bent Over Row | 3 x 12
▫️Lateral Raise | 3 x 10
▫️Standing Delt Fly | 3 x 12
▫️Hammer Curl | 3 x 12

Advanced: barbell or dumbbells
Beginner: dumbbells or resistance band

Form:
• sit at an angle with good posture, engaged abs
• feet planted hip width apart for stability
• press weight directly over shoulders
• keep shoulders retracted

❌ don’t arch your back as you press
❌ don't jerk the weight up using your whole body

✨ do focus on isolating your shoulders and upper body to press the weight

Incline Neutral Press

Advanced: medium - heavy resistance band
Beginner: light - medium resistance band

Form:
• spine neutral, shoulders back, engaged abs
• torso slightly leaned back
• drive elbows back toward hips
• squeeze back and release with control

❌ don't let the band swing away from your body/knees
❌ don't jerk the band

✨ do focus on using your back to pull back the band with control

Resistance Band Underhand Pull Down

Advanced: barbell or dumbbells
Beginner: dumbbells

Form:
• spine neutral, shoulders back, engaged abs
• bar or weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control

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

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

Underhand Bent Over Row

Complete reps on both sides

Advanced: dumbbells
Beginner: dumbbells or resistance band

Form:
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly next to you
• keep elbows slightly bent to protect your joints.

❌ don't straighten your arm
❌ don’t swing your arm

✨ do lower slowly with control

Lateral Raise

Form:
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly in front and arms straight
• as you raise, slightly bend your elbows to protect your joints.

❌ don't straighten your arms

✨ do think about squeezing your elbows together as you lift the weights up
✨ do lower slowly with control to protect
your shoulders
✨ do think about using your chest

Standing Delt Fly

Form:
• thumbs pointing up 
• stand with good posture
• engage core
• keep elbows close to your body and locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Hammer Curl

Upper Body

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

Upper Body & Core

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

Community

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