Name: Playbook - Mildred Sam Otuh - W1 D4 Upper Body + Core
Uploaded: 2022-05-02T22:58:11.246Z
Duration: 40 min
Description: W1 D4 Upper Body + Core

Naomi Segal

Lindsay

Really good workout o love it 💪🏾🔥

Mumu

Becca

Amy Remes

Thank Goodness that was a little easier than the last arm day 😂😅

Maddie Sublette

Let’s get after it today!🙌🏾💪🏾💪🏾

Make sure to begin with an upper body warmup

Rest minimally (no more than 30 secs) between each exercises and 2 minutes between sets

- Hinge at the hips and come down with a neutral spine
- grand the dumbbells with an underhand grip (palms facing upward)
-Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell underhand bent over rows

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

*Reps per side*

- Hinge at the hips and come down with a neutral spine
- Pull one dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
-Slowly bring the dumbbell back down and then repeat on the opposite side

Dumbbell alternating bent over rows

- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Hold for desired time and then repeat on the opposite side

Bird dog Hold

W1 D4 Upper Body + Core

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Viviana

W1 D2 Upper Body + Core

Kicked my butt for a 2nd time on this program 😅😂

Tooo hard for a first week for me but I’ll do it better next time

W1 D3 Lower Body

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

W1 D4 Upper Body + Core

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