Name: Playbook - Michelle Schwartz - W3/D3 Upper Body Strength + Core
Uploaded: 2024-01-14T19:49:30.304Z
Duration: 45 min
Description: W3/D3 Upper Body Strength + Core

Chelsea

This workout mixes upper body and core. We are still healing and strengthening our core, so take these exercises slow and controlled making sure there is not coning in your belly. Use breath and your exhale to engage and fire up your core. 

UPPER BODY:
Do 30 seconds of an exercise (=1set)
Rest for 30 seconds between sets
Do 2 sets in a row of an exercise before moving to the next
Complete the circuit 2x through

CORE:
Do 30 seconds of an exercise 
Rest as needed
Complete the circuit 2x through

Do 30 seconds of an exercise (=1set)
Rest for 30 seconds between sets
Do 2 sets in a row of an exercise before moving to the next
Complete the circuit 2x through

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Begin by lying back on an incline bench with dumbbells above your chest palms facing in
- Lower the dumbbells to chest level keeping elbows at your sides
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press neutral grip

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- open the dumbbells wide engaging your chest 
- slow controlled motion

Dumbbell bridge flys

Start with one foot slightly behind and off to the side as the other
Send your butt backward with a flat back
With palms facing away from you, bring elbows past rib cage squeezing your mid back muscles

Staggered stance dumbbell bent over row

Upper

Do 30 seconds of an exercise 
Rest as needed
Complete the circuit 2x through

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
Reps are per leg

Dead bug

Lying butterfly double openers

- Start lying on back with one leg crossed over the other
- Crunch up place hand on crossed knee
- Pause and hold for 2 seconds before releasing
- Complete desired reps then switch to the other side

Lying cross leg crunch press and hold RIGHT

Lying cross leg crunch press and hold LEFT

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises RIGHT

Side plank hip raises LEFT

Shoulders stacked over wrists 
Knees on ground. 
Breathe and hold core engaged
If you're more advanced, take this to your toes. Make sure there is NO CONING.

High plank on knees *ADV: take to toes

Core

W3/D3 Upper Body Strength + Core

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