Name: Playbook - Mildred Sam Otuh - W6 D1 Upper Body
Uploaded: 2022-04-21T02:57:03.645Z
Duration: 45 min
Description: W6 D1 Upper Body

Begin with upper body warmup routine, then…

Complete the following x 4 sets

Negative pull up x 10

Superset 1
Alternating floor DB chest press x 15 each side
Swimmers x 12 each side

Superset 2
Pike Push-up x 10,10,12,12
Underhand DB bent over row x 12

Superset 3
Diamond push-up x 10
Around the worlds x 10

Cool down:
Upper body mobility
Foam roll

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-ups

Alternating floor DB chest press 4 x 15 each side
Swimmers 4 x 12 each side

- Lying on the floor with knees bent 
- press both dumbbells up over the chest
-Lower one side to your chest while keeping the other arm pressed up
- Return arm back up over your chest and press the opposite arm.
- Press dumbbells back up over your chest

Alternating Dumbbell floor chest press

-Lie face down with arms extended overhead, palms on the floor, and legs extended behind you.
-Raise your left arm and right leg
-Return to starting position
-Raise your right arm and left leg
-Repeat this sequence, alternating sides as you go

Swimmers

W5-6 D1 Superset 1

Pike push up 4 x 10,10,12,12
Underhand DB bent over row 4 x 12

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- 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

W5-6 D1 Superset 2

Diamond push-up 4 x 10
Around the worlds 4 x 10

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Stand in a stable position
- With a dumbbell in each hand and palms facing forward, raise your arms all the way up using a full 180 degree range of motion
-slowly return back to starting position

Dumbbell shoulder around the worlds

W5-6 D1 Superset 3

W6 D1 Upper Body

Rose

Thomas 

W1 D1 Upper Body

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

Gina

Lisa

W1 D2 Lower Body

W1 D3 Upper 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!

W6 D1 Upper Body

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