Name: Playbook - McKenna Pou - Postpartum W2:D1 *Upper body*
Uploaded: 2024-04-16T06:54:30.922Z
Duration: 40 min
Description: Postpartum W2:D1 *Upper body*

Feeling shakey in the abs after that! A good one 👌🏽

Morgan

Roll shoulders back and down and squeeze shoulder blades together as you pull the band apart.

Banded pull apart

4 point push-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Bent over Dumbbell fly

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

-10 per side 
-Keeping the core engaged, extend the opposite arm to opposite leg, exhale and use the core to pull you back to crunch

Birddog

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Postpartum W2:D1 Upper body

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