Name: Playbook - Miranda Criner - W2/D3 Upper Body Tempo Work
Uploaded: 2022-06-13T20:43:44.114Z
Duration: 45 min
Description: W2/D3 Upper Body Tempo Work

For our upper body tempo work today you will working through reps at a slow and controlled pace. We are focusing on the muscle contractions during each rep for a nice build and tone of our muscles.

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

- Start with your arms extended above your shoulders with band around forearms
- Bend at the elbows lowering your hands towards the top of your head
- Fully extend your arms back up contracting your triceps

Banded skull crushers

- With a band around the forearms and elbow at 90 degrees and lean over with a flat back
- Extend arm (or arms) back until parallel with the ground
- Slowly return to starting and repeat

Banded triceps kickback

In a 1/2 Kneeling position, place the band underneath the front foot. Hold the band in the hand that is on the same side as the front foot. Turn the palm in toward the body and curl the band bringing the fisted hand with the band up toward the same shoulder. With control bring the hand with the band back to the starting position.

Mini Band Single Arm Hammer Curls

- get in a kneeling position, one knee down to the ground the other leg has the foot planted and bent at 90 degree angle
- place band underneath planted foot and opposite hand holding the band
- Hand at shoulder width apart and raise hand with band to upper chest level

1/2 Kneeling Banded Upright Row

- Stand tall with belly button in toward spine Place band around forearms
- Press your hands straight up engaging your delts
- Lower your hands down 1/2 way and press back up

Banded Shoulder Press Pulses

Forearm Plank Hold

Forearm Plank Rocks

Forearm Plank Dips

Finisher - Plank Work

W2/D3 Upper Body Tempo Work

Loved it! So easy to do with my kiddos running around. 😊

W2/D3 Upper Body Tempo Work

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