Name: Playbook - Maria Teixeira - W5/D2 Upper Body and Mobility
Uploaded: 2024-05-01T22:25:06.060Z
Duration: 35 min
Description: W5/D2 Upper Body and Mobility

Dionna

The final part was so relaxing, I love that you added this💓

Alina

THE ROUTINE 

Superset 1
- DB Overhead Tricep Extension 3 x 12-15
- DB Hammer Curls 3 x 12-15

Superset 2
- DB Plank Pass Through (Bear Position) 3 x 30 secs
- Alternating V-Ups 3 x 30 secs

Superset 3
- Plank 3 x 30 secs
- Low-to-High Boat 3 x 30 secs

Recovery Drill 
- Cat Cow 2 x 30 secs
- Crab Reach 2 x 30 secs | each side
- Posterior Hip Capsule Mobilization 2 x 30 secs | each side
- Frog Stretch | 2 x 30 secs
- Foam Roller Piriformis 2 x 30 secs | each side

12 reps each side
- Keep your elbows close to your temples.
- Bend at the elbows to lower dumbbell down behind your head at a 90 degree angle.
- Extend your arms engaging your triceps to bring the dumbbell back up.

DB Overhead Tricep Extension

- Hold the dumbbell with palms facing up.
- Keep elbows close to your body.
- Curl the dumbbell towards your shoulders.
- Pause at the top then lower under control.
- Repeat.

DB Hammer Curls

Superset 1

- Begin in a bear position (knees in the air) with a dumbbell place on one side of your body.
- With the opposite hand pull the dumbbell through to the other side.

DB Plank Pass Through (Bear Position)

- Bring your knee to your chest and your torso up. Alternating sides.
- Go back down to the mat slowly and controlled.

Alternating V-Ups

Superset 2

- Elbows under shoulders and hands out front.
- Keep entire body tight as you hold position for time.

Plank (elbows)

- Lie face up, with your back flat on an exercise mat and your legs extended out in front of you. 
- Curl your upper back away from the mat a few inches as you extend your arms and reach them towards your feet. 
- As you do this lift both legs a few inches off the floor, keeping them close together.
- This is your start position. 
- Proceed to lift your torso further from the
floor, as you bring your hands to touch both feet.
- Simultaneously bend your knees towards your chest. 
- Hold for a moment at top position. 
- Lower back down with control to the start position.
- Repeat

Low to High Boat

Superset 3

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

Cat Cow

30 seconds each side
- Come to a seated position on an exercise mat with your back straight and chest lifted. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be wider than
hip width. 
- Start with your left palm flat to the
ground, with your fingers pointed away from you.
- Your right arm should be directly in front of you, bent at 90 degrees with your palm facing in and your elbow in line with your shoulder. 
- This is your start position. 
- Engaging your glutes, lift your hips
from the floor and drive your weight back over your left hand. 
- Drive and extend the hips up until you
reach full extension. 
- As you do so, reach overhead
with your right hand extending the arm and
reaching behind you and across to the opposite side.
- At this position take a deep breath and keep pressing your feet into the floor to help increase the stretch. 
- With control return to the start position.
- Repeat on both sides.

Crab Reach

30 seconds each side
- Come into an all fours position on an exercise mat with your hands directly under shoulders and your knees directly under hips. 
- To start mobilising the left hip joint, take the left foot and cross it over the
right foot. 
- This is your start position. 
- Proceed to drive your left hip back and across, loading all of your weight into the left hip. 
- Drive your hip back and across as far as you can and feel the tension build up. 
- Hold that end range position then gently
move the hip back to the start position.
- Repeat on both sides.

Posterior Hip Capsule Mobilization

- Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips.
- Take your knees outwards as far as you can, keeping a 90 degree angle at the knee and with feet flared out so that the insides of your feet are touching the floor. 
- Push your hips backwards and sit in between your ankles.
- Rock the hips back and forth, holding at times where you feel tension. 
- Repeat.

Frog Stretch

30 seconds each side
- Come to a seated position on an exercise mat with your back straight, chest lifted and hands placed flat on the mat directly behind you. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be shoulder
width apart. 
- Lift your left leg and cross it over your
right leg, so that your ankle is resting on your lower thigh, just above your knee. 
- This is your start position. 
- Shifting your weight into your right thigh
and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your glutes. Repeat for both sides.

Foam Roller Piriformis

Recovery Drill

W5/D2 Upper Body and Mobility

Christina

Extremely hard! Can't wait to do the next one🥲

Ellen

I loved it but for some reason I did not feel my gluted to have worked with this workout but my quads

Viena

W1/D1 Monster Monday! - Glutes + Hamstrings

Struggled a little bit with some moves because I’ve had a previous wrist injury years ago! But it was still great and I felt great!

Rosemary

Emily

sarah

W1/D2 Tuesday Turn Up! Abs

Loved it! The stretching at the beginning and end is the perfect stretch!

Maria

W1/D3 Wednesday Work it! Glutes

Great workout! Got my heart rate up for sure!

Andrea Bozic

W1/D4 Thursday Turn on! Upper Body

Sasha

Heather 

W1/D5 Friday Finisher! Glutes + Quads

Had to take a break because of a car accident but getting back at it today was so great!!!

Farida

W2/D1 Monster Monday! - Glutes + Hamstrings

IsisDupuy

Heather

W2/D2 Tuesday Turn Up! Abs

Hi! 😊

Just a quick question! I have a hard time doing the sumo sways because of my knees! Do you have any alternative exercises you would suggest that would target the same muscles?
Tha k you! 🙏

Sheil

W2/D3 Wednesday Work it! Glutes

Mabel Beltre

Would love to see more arm focused and back focused workouts on these split days! Other wise loving this program!

Olivia

Michelle

W2/D4 Thursday Turn on! Upper body

Sarah

W2/D5 Friday Finisher! Glutes + Quads

Amazing.  I’m on week 3 and feeling so much stronger.  ❤️❤️❤️

My butt is bigger!!!!!!!!! I can't believe it 🥰🥰🥰🥰🥰🥰 im so happy

Tiffany

W3/D1 Monster Monday! - Glutes + Hamstrings

Melissa

Kimberly

W3/D2 Tuesday Turn Up! Abs

All the moves from booty & waist challenge! Keeping it fun 🤩

Donna

Nohemi

Sabrina

W3/D3 Wednesday Work it! Glutes

W3/D4 Thursday Turn on! Upper body

I agree with the comment saying its pretty hard for beginner/intermediate, but doing my best:) thanks for the great workouts!

Butt is burning🍑❤️‍🔥❤️‍🔥

W3/D5 Friday Finisher! Glutes + Quads

W4/D1 Monster Monday! - Glutes + Hamstrings

W4/D2 Tuesday Turn Up! Abs

Great workout! My glutes are on🔥🔥🔥🔥

W4/D3 Wednesday Work it! Glutes

Elizete

W4/D4 Thursday Turn on! Upper body

Friday is a killer but I love it. ❤️🙏🏿

Nicole

🔥🔥 if you want to sweat and feel the burn fr

W4/D5 Friday Finisher! Glutes + Quads

Holy moly my lower body is crying!!!!  So amazing!!!!

W5/D1 Total Glutes

Love that now the workouts have changed! This was challenging.

Laura-lisa

W5/D3 Booty Sculpt

Yomaira

W5/D4 Full Body

This is the ultimate glute workout ooooo those single leg dead lifts though 🥵

Aleks

Sondine

W5/D5 Glute Build

Naiomy

W5/D6 Stretch

Camisha

Incredible workout !! My booty is burning so much !!!

W6/D1 Total Glutes

Excellent!!!!!!  It’s my first time using the roller.  I usually use a lacrosse ball.   Omg !   The roller is the best!!!!!  Thank you!!!!

W5/D2 Upper Body and Mobility

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