Name: Playbook - McKenna Pou - Week 1: Day 2: upper body
Uploaded: 2023-12-04T23:31:47.863Z
Duration: 30 min
Description: Week 1: Day 2: upper body

Good, I am so out of shape. Very low weights and did a few less reps, but I’ll get my strength and endurance back! I also walked for 30 min in 40’ wind! 🥶😍

Kerri

Welcome to day two and your first upper body! 
This is a simple yet spicy workout! ❤️‍🔥

The end of this week we will do a total body mobility routine to stretch and release your sore tight muscles! 
Until then, if you’re feeling quite sore, use a ball to rub out your muscles or convince your husband to do it ☺️

Lunge + curl

Keep elbows by your side and run your arms quickly, keeping your muscles engaged

Runners curl

Super set 1:

- keep feet hip distance apart 
- squat down 
- at the top of your squat over head press dumbbell

Squat to press

- keep elbows close together 
- use full range of motion: all the way down and extend the arms all the way up

Overhead tricep extension

Super set 2:

Feel free to do push-ups wherever you’re able to! 
The wall, ground, knees, bench, etc.. 
it’s better to go down a step and do them properly/keep core engaged

Push ups

For the bent over row, always be sure to keep a flat back! No rounding

Bent over row

-keep core engaged 
-tuck tailbone under to stabilize the core and protect back

Overhead press

Do not lift past shoulder
-if you experience any discomfort in shoulders while doing this move, try going slightly lower 
-set shoulders back and down

Week 1: Day 2: upper body

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