Name: Playbook - Mildred Sam Otuh - W1 D3 Upper Body
Uploaded: 2022-04-20T22:35:03.944Z
Duration: 45 min
Description: W1 D3 Upper Body

Lisa

Complete Upper Body warmup routine, then…

Complete the following supersets x 4 sets

Superset 1
Push-ups x 12
Bent over DB reverse fly x 10

Superset 2
Renegade row x 15
Standing Y shoulder DB raise x 10

Superset 3
DB driver x 20 seconds
Hand Plank to front tap x 20

Superset 4
Supported bent over row x 10 each side
Diver push-ups x 10

Cool down 
5 mins mobility and foam roll

Push-up 4 x 12
Bent over DB reverse fly 4 x 10

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-up

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

W1-3 D3 Superset 1

Renegade row 4 x 15 each side
Standing DB Y raise 4 x 10

- Get into a high plank position with a dumbbell on each arm.
-Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared and core tight

Dumbbell Renegade Row

- stand with the feet shoulder width apart and hold a dumbbell in each arm with your palms facing your hips.
-Raise the dumbbells forward and up forming a Y shape with your body
- Lower down to starting position with control

Standing Y DB shoulder raise

W1-3 D3 Superset 2

DB driver 4 x 20 seconds
High plank to front tap 4 x 20

- Stand with feet shoulder width apart
-Inhale, brace your core, and raise the arms vertically while keeping the elbows slightly bent.
- Once the arms are parallel to the floor, rotate the dumbbell clockwise and counterclockwise 
- Slowly lower arms back to starting position
- Repeat for the desired reps or time

DB drivers

-Get into a high plank position with hands directly under shoulders
-Ground your toes to the floor and squeeze the glutes to maintain stability. 
-Keeping the core braced, and back straight, tap one arm forward a few inches in front of you.
-Return to starting position and repeat on the other side.

High plank front taps

W1-3 D3 Superset 3

- Hinge at the hips and come down with a neutral spine
-Keep the left arm flat on a bench with the left knee also on the bench 
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

W1-3 D 3 Superset 4

W1 D3 Upper Body

Thomas 

W1 D1 Upper Body

Dripping sweat. Superset dumbbell glute bridge after the glute bridge marches 😅

Gina

W1 D2 Lower Body

W1 D4 Lower Body

For those who’ve made it this far, go for shorter recovery for a challenge!

Rebekah

W1 D5 Full Body

Getting strong. Great workout I love it 💪🏾🔥🔥🔥

Mumu

W2 D1 Upper Body

W2 D2 Lower Body

W2 D3 Upper Body

W2 D4 Lower Body

W2 D5 Full Body

W3 D1 Upper Body

W3 D2 Lower Body

The buildup at this point in the program still delivers a great challenge. Well put together!

W1 D3 Upper Body

Community

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