Name: Playbook - Michelle Khare - W1/D3 Total Reset - Upper pull
Uploaded: 2023-12-15T04:46:05.798Z
Duration: 40 min
Description: W1/D3 Total Reset - Upper pull

LaMonique

Sarah

Jordyn

Kalli

Drew

Wrist stretches x 30 sec
Arm circles (small) x 15 sec
Arm circles (wide) x 15 sec
Inchworms x 15 sec
Plank front shoulder raise x 15 sec

- Get on your hands and knees with your palms down stretching your forearms
- Repeat the stretch with palms up

Wrist Stretches- Palm Up - Palm Down

- Stand while making small circular motions with your hands and arms

Arm Circles (Small)

- Stand while making large circular motions with your hands and arms

Arm Circles (Wide)

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworm

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raise

Upper Body Warm Up

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid-shin to complete one rep

Bent Over Dumbbell Row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright Row

- Stand bent over at a 45-degree angle with one leg extended outward and the other hand on the knee for support
- Bend your knees slightly
- Hold a dumbbell in one hand with your palm facing inwards
- Pull the dumbbells straight up. Keep your back straight and core tight
- Lower the weights in a controlled manner

Single Arm Bent Over Row (12 each side)

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

Dumbbell Bicep Curls

W1/D3 Total Reset - Upper pull

Shawn

Great lower body exercise! I excited that I found this program ❤️ thank you

Nice workout 🏋️‍♀️ found it a bit difficult to find substitute for the weights

Andriy

W1/D1 Total Reset  - Lower Body

Good! I wish it automatically went to the next workout on the app when you check off everything, but otherwise I’m loving it ^_^

Athena

Great upper body! Now to do 25 minutes walking on my treadmill. Complete workout! Thank you ❤️

W1/D2 Total Reset - Upper push

Wish we could incorporate more gym equipment!

Wonderful workout! It’s nice to have a body weight section here and there. 💋🤗

Absolutely killer!! Feeling super accomplished 👏🏻👏🏻

W1/D4 Total Reset - Full body - Lower focus

Wasn’t able to do the diamond but modified to regular push up on knees. Wasn’t able to do 15 of the dips but did 3 rounds of 12. And wasn’t able to do the wall walk ups bc I’m in a small apartment lol

Marlie

So even modified I can’t do a diamond push-up fully, what’s the modified of the modifier?
I also straight up can’t move my hands while doing the wall walk. I don’t have the shoulder strength and it really hurts my wrists! Would be interested in modifiers. I’m not terribly out of shape I thought? But these two sent me!

Great workout the only thing I did not do were the wall walks because I don’t have a wall to do it on lol thank you

W1/D5  Total Reset - Full body - Upper focus

Really liked the last exercise! Good workout 🏋️‍♀️

W2/D1 Total Reset - Lower body

Love the challenge. 100 push-ups wooo. Next goal is to improve my time.

W1/D3 Total Reset - Upper pull

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