Name: Playbook - Maria Teixeira - W1/D4 Arms, Shoulders, Deep Core
Uploaded: 2024-05-01T22:25:06.130Z
Duration: 30 min
Description: W1/D4 Arms, Shoulders, Deep Core

Evelyn

Cloélia

- T H E  W O R K O U T -

WARM UP
▫️Cat Cow
▫️Prone Swimmers Hovers
▫️Quadruped Thoracic Rotations
——
TRAINING SPLIT
▫️Arnold Press
▫️Floor Tricep Extension
▫️Hammer Curl
▫️Standing Elbow to Knee Crunches
▫️Deep Core Superset
- standing windmill 
- superman 
——
COOL DOWN
▫️Wall Chest Stretch
▫️Box Stretch

Take a 45 second rest in between each exercise except for the exercises in the superset. You will do both exercises within the superset one after the other. After finishing the reps for both exercises you will rest for 45 seconds and start your next set.

F O R M
• start at all fours with a neutral spine with your chin tucked slightly to ensure your neck is in line with the rest of your spine.
• Press your arms into the ground so as not to sag between the shoulder blades.
• Tilt your tailbone towards the ceiling. This will anteriorly tile the pelvis which starts the "cat" position and begins to extend the spine from the bottom up. Imagine your spine is being pulled toward the ground and actively arch your back, one vertebrae at a time.
• When you reach a full arched position, gently look up. Then begin to reverse the movement.
• Gently press your arms into the ground and lift your spine one segment at a time until you reach the pelvis. It can help to think about crunching your core. Tuck your tailbone under to finish in a fully rounded spine position.

Cat Cow

F O R M
• Lie face down with your legs extended and hands resting behind your head.
• Pinch the shoulder blades and raise your elbows as high as possible.
• Slowly straighten your arms to form a “Y”.
• Slowly sweep back, turning your arms inward and palms up.
• Bend at the elbows and place your hands as far up your back as possible, bringing your elbows down to rest on the ground.
• Reverse the movement by pinching your shoulder blades and lifting your elbows.

Prone Swimmers Hovers

Complete on both sides

F O R M
• Start in an all fours position and place one of your hands on your lower back with your palm facing out.
• Maintain a flat back and core braced.
• Rotate through your spine lifting your chest towards the ceiling.
• Slowly reverse the movement.

Quadruped Thoracic Rotations

Upper Body Day Warm Up

F O R M
• stand with good posture
• shoulders back, neutral spine, engaged abs
• feet hip width apart for stability
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you

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

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

Arnold Press

F O R M
• shoulders back, abs engaged, and neutral spine
• drive the weight straight up and flex your tricep when your arm is straight
• bring down slowly keeping your elbow locked in place

❌ don't let your elbows come forward
❌ don't do half reps

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

Floor Tricep Extension (DB)

F O R M
• 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

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

Hammer Curl (DB)

Complete on both sides

F O R M
• arm with dumbbell extended up and the other arm out
• keep your spine neutral, and engaged 
• bring down your arm with the dumbbell  as you drive your opposite leg straight up and across (use opposite arm to leg)
• extend back out slowly

❌ don’t bounce or jerk yourself up

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Standing Elbow to Knee Crunch

Complete on both sides

F O R M
• begin feet wider than hip width
• spine in a neutral position
• keep your core engaged the entire time
• with control, with a light bend in your knee move slowly down by hinging your hip back

❌ don't arch your back

✨ focus on keeping your core engaged the entire time

Standing Windmill (DB)

F O R M
• lay on the floor facing down
• arms begin straight above your head
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• bring your chest and legs off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t round your shoulders forward 

✨ return back down slowly keeping your core engaged the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movements (exhale as you tuck, inhale as you extend)

Superman (DB)

Deep Core Superset

Complete on both sides

F O R M
• stand right next to a wall and place your arm up behind you with your palm against the wall
• twist the opposite shoulder away from the wall as much as possible 
• hold and feel the stretch in your chest

Wall Chest Stretch

F O R M
• kneel down in front of a box/bench/chair and place your palms on top of it
• move backwards until your arms are fully extended
• slowly bring your head down in between your arms as you push your hips back
• hold and feel the stretch

Box Stretch

Upper Body Day Cool Down

W1/D4 Arms, Shoulders, Deep Core

Maria Santos

So much information I love how you would basically say if confused about anything look back under “basics”.

Anycia

LEVEL UP PROGRAM GUIDE

Tiffany

Veronica

That one floored me. Shed a tear on my last hip thrust. Oh my god.

Meleika

W1/D1 Glute Day

Sheena

Valentina

Flerida

W1/D2 Chest, Back, Deep Core

Clara

W1/D3 Glute Day

W1/D5 Active Recovery Yoga

I’m not going to say that I “like” this workout, but I do find it very affective 😅

Kait

Is there a alt for the hyper reverse extensions, I have a fupa and it gets in the way when I lay on my stomach 🥹 
Great leg day!! ❤️‍🔥

Lucie

W2/D1 Glute Day

W2/D2 Chest, Back, Deep Core

Today was rough because I was so tired, but I showed up and did more than my best 🥹💯

W2/D3 Glute Day

W2/D4 Arms, Shoulders, Deep Core

Stefi

W2/D5 Active Recovery Yoga

Federica

W3/D1 Glute Day

Heather 

W3/D2 Chest, Back, Deep Core

I switch the exercises around cause my weak spots are reverse lunges so when I do them first I can get through the rest of the exercises

Giota

W3/D3 Glute Day

W3/D4 Arms, Shoulders, Deep Core

W3/D5 Active Recovery Yoga

I finished and never put it on the app :(

Yarid

Jessica Bonanno

W4/D1 Glute Day

W4/D2 Chest, Back, Deep Core

loooove this day of the week! Makes me feel like I got a baDONK afterwards with the pump hahaha

Lori

W4/D3 Glute Day

W4/D4 Arms, Shoulders, Deep Core

W4/D5 Active Recovery Yoga

I feel like these workouts are too difficult for beginners like me, I keep sliding off the bench when doing the b stance hip thrusts and the reverse hyperextensions I can’t get at all

W5/D1 Gluteus Day

Will you add a couple more exercises for back please?

W5/D2 Chest, Back, Deep Core Day

doing this while still feeling sore from last glute day made this even sweatier haha 😮‍💨🔥

W5/D3 Gluteus Day

W5/D4 Arms, Shoulders, Deep Core Day

W5/D5 Active Recovery Yoga

W6/D1 Gluteus Day

W6/D2 Chest, Back, Deep Core Day

I was having a blah morning but I feel so much better now that I've conquered this for the day. I'm seeing changes too 🔥🔥🔥

W6/D3 Gluteus Day

W6/D4 Arms, Shoulders, Deep Core Day

W6/D5 Active Recovery Yoga

W7/D1 Gluteus Day

W7/D2 Chest, Back, Deep Core Day

It was a short workout! 2 sets of everything.
I have a busy day today but still got a workout in! 😎

W7/D3 Gluteus Day

W7/D4 Arms, Shoulders, Deep Core Day

W7/D5 Active Recovery Yoga

I’m not feeling 100% but I showed up 🥹

W8/D1 Gluteus Day

W8/D2 Chest, Back, Deep Core Day

W8/D3 Gluteus Day

W8/D4 Arms, Shoulders, Deep Core Day

W8/D5 Active Recovery Yoga

W9/D1 Glute Day

W9/D2 Chest, Back, Deep Core Day

Today was rough! Did only 2 workouts last week, my dog passed last week. Coming into this week. I am going to push thru it!

W1/D4 Arms, Shoulders, Deep Core

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