Name: Playbook - Maria Teixeira - W6/D2 FULL UPPER BODY
Uploaded: 2024-04-18T03:16:51.866Z
Duration: 50 min
Description: W6/D2 FULL UPPER BODY

Monica

- 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

Advanced: barbell or dumbbells
Beginner: dumbbells

Form:
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• press the bar directly overhead in alignment with the mid-foot 
• as you lower, slightly tuck elbows forward to protect your joints

❌ 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

Barbell Shoulder Press

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
*when using dumbbells, rotate the weights as you row up for better muscle activation*

❌ 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

Barbell Bent Over Row

Advanced: barbell or dumbbells
Beginner: dumbbells

Form:
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• press the bar directly overhead in alignment with the mid-foot
• use your legs to help your drive the barbell up and directly over your head
• as you lower, slightly tuck elbows forward to protect your joints

❌ 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

Barbell Push Press

Complete reps on each side

Advanced: weighted barbell
Beginner: barbell

Form:
• split stance position, neutral spine, engaged core
• push your arm away until fully extended
• lower with control 

❌ don’t hunch your shoulders
❌ don’t use your whole body to push the weight

✨ do focus on isolating your shoulders and upper body to push

Single Arm Landmine Press

Complete reps on each side

Advanced: weighted barbell
Beginner: barbell

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

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

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

Single Arm Landmine High Row

Hold for time: 20-60 seconds depending on
fitness level

Advanced: on elbows
Beginner: modification on hands

Form:
• elbows (or hands if using modification) directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank

W6/D2 FULL UPPER BODY

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

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

Natalia

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 🙌

Charla

W2/D4 BOOTY BUILDER

Excellent Upper Body Exercises! I recommend more biceps and triceps exercises.

W2/D5 FULL UPPER BODY

W2/D6 RECOVERY YOGA

Jessica Bonanno

Cindy

W3/D1 GLUTE BUILDER

W3/D2 BACK AND CORE BUILDER

its my first day and i dont know were to start from

W6/D2 FULL UPPER BODY

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