Name: Playbook - Mildred Sam Otuh - W2 D4 Upper Body
Uploaded: 2022-05-02T22:58:11.272Z
Duration: 40 min
Description: W2 D4 Upper Body

Lindsay

Amy Remes

Arms/back are always hard for me, but great workout! :)

Maddie Sublette

Upper bawdyyyy hunnnyyy! 
Back day best day? I think sooo


Let me know any feedback you may have🤎

Complete the exercises back to back with no rest in between

Rest 30 seconds between exercise sets

- Hinge at the hips and come down with a neutral spine
- grab 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

Superset 1

*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

*Reps per side*
- 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

Triset 1

- 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

W2 D4 Upper Body

Rose

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

Mumu

W1 D1 Lower Body

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

Becca

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

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

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!

W2 D4 Upper Body

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