Name: Playbook - Nick Weihrauch - W6/D1 Upper Body
Uploaded: 2023-03-14T20:35:42.974Z
Duration: 50 min
Description: W6/D1 Upper Body

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Single leg Dumbbell Row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

1. With a incline bench, lay your chest on the bench with your shoulders hanging over the edge
2. Arms hanging, twist you palms so the back of your hand is facing up
3. Pushing your arms out, make a Y shape with your hands
4. If your traps feel like they’re taking over, loosen up your grip and push out the weight as far as you can

Incline Bench Rear Delt Row

Let’s work on shoulder health with these stability and mobility exercises

- Holding a single kettlebell overhead perform a slow controlled march

Kettlebell overhead single arm march

- Holding kettlebell in hands above your head
- Hold the overhead position for time

Kettlebell Holds

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Kettlebell Madness

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Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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