Name: Playbook - Miranda Criner - W7/D2 Prenatal Trisets- Upper Body
Uploaded: 2022-11-09T19:45:15.624Z
Duration: 45 min
Description: W7/D2 Prenatal Trisets- Upper Body

Let’s build and strengthen that upper body! What do you say?!

We have two triset blocks! We are working each block for four rounds! Make sure you have multiple options for weight because we are challenging ourselves in each round!

Let’s go have some fun!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

We are working biceps and triceps!

We have four rounds! Our first round with start with the most amount of reps. As we work round by round the reps will go down until our fourth round where we work our lowest rep round.

Goal is to work all three moves back to back with minimal rest. You will rest :30 seconds after the round is down and move onto the next round! As the reps drop, challenge yourself to go heavier! You got this!

- standing nice and tall with dumbbells in each hand with palms facing the body
- Keep your shoulders rolled back and your core tight
- Keep your wrists straight
- curl the dumbbells up towards your shoulders so your palms meet your shoulder
- with control, slowly return back to starting position

Dumbbell Reverse Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

Triset 1

Time to work back & chest!

We have four rounds! Our first round with start with the most amount of reps. As we work round by round the reps will go down until our fourth round where we work our lowest rep round.

Goal is to work all three moves back to back with minimal rest. You will rest :30 seconds after the round is down and move onto the next round! As the reps drop, challenge yourself to go heavier! You got this!

- With shoulders and upper back on a stability ball with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
- keep the core emanated to help maintain stability on the ball

Dumbbell floor chest press

- Bend over at 45 degrees 
- hold the barbell in your hand with palms facing up toward the ceiling 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Underhand Grip Bent over barbell row

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

Triset 2

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Seated Upper back stretch

Cool Down

W7/D2 Prenatal Trisets- Upper Body

W7/D2 Prenatal Trisets- Upper Body

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