Name: Playbook - Nick Weihrauch - W1/D1 Upper Body
Uploaded: 2023-03-14T02:46:58.188Z
Duration: 65 min
Description: W1/D1 Upper Body

Welcome to the intermediate program! For the next 8 weeks you’ll be challenged with various exercises and cardiovascular drills. Do you have what it takes?

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Bend at the knees slightly
- Press the dumbbell up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- Lay your back down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Dumbbell incline front raises

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

Incline Bench Circuit

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Shoulder Circuit

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

W1/D1 Upper Body

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