Name: Playbook - Maria Teixeira - W3/D5 FULL UPPER BODY
Uploaded: 2024-04-18T03:16:51.788Z
Duration: 30 min
Description: W3/D5 FULL UPPER BODY

Natalia

Sarah

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

45 seconds each side
- Come into all fours position on a mat
- Place your hand at the bottom part of your back, palm facing outwards
- Maintain a flat back and keep your core braced
- Rotate through your spine, lifting your chest towards the ceiling

Quadruped Thoracic Rotations

Upper Body Warm Up / Mobility

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Alternating Bicep Curls

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower dumbbells to chest level at a 90 degree angle
- Press dumbbells back up over your chest

Dumbbell Flat Bench Press

- Lay down on a flat bench with your arms extended and palms facing each other
- Slowly lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly (flat)

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth

High Plank To Toe Touch

- Lie face up, with your back flat on an exercise mat and knees bent at 90 degrees with your lower leg parallel to the floor.
- Extend your arms out to the
sides, level with your shoulders in a T-position.
- Maintaining a 90 degree angle, move your knees to the left towards the floor.
- Do this slowly and with control thoroughout. Be sure to keep your core braced and not let your lower
back arch as you lower your knees to the floor.
- Pause at the bottom of the movement, with your knees hovering an inch off the floor. 
- Perform this alternating movement.

Lying Windscreen Wipers

Ab Superset

W3/D5 FULL UPPER BODY

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

W3/D5 FULL UPPER BODY

Community

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