Name: Playbook - Nikki McGrath - Full Upper
Uploaded: 2024-09-12T18:48:39.367Z
Duration: 45 min
Description: Full Upper

Danielle

Today’s workout will be targeting all things upper body. All you’ll need for this workout is a barbell and a few sets of weights. 

You got this 💛🔥

Push ups and pull ups! Bodyweight exercises are where it’s at- do 4 sets of these two exercises, resting when needed.

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

Push up

For this exercise, start by pulling the band down so you can step your foot into it. 
From here, grab the bar and pull yourself up into a hanging position, wrapping your other leg around your band leg. 
From here, using an overhand grip, pull your chin up above the bar. Imagine that you are pulling your elbows down to your ribs, and that you are keeping your shoulders pulled down and back. 

You got this!

Banded Pull ups

Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

Repeat these two exercises back to back with minimal rest. You got this- you’re strong!

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

For this exercise, start with grabbing a set of dumbbells. 

Ensure your back is straight and your core is engaged. 
From here, lower your arms down by your hips, palms facing out. 

Curl the weights up to your shoulders, then switch direction to have your arms bent, parallel to the floor and palms facing out. From here, press up into your overhead press, ensuring your back is straight and your core is engaged. 

Press evenly through both arms. Lower down and repeat.

Curl to Press

Barbell Press

Repeat these two exercises back to back for 5 rounds. Only rest when needed. You got this! 💛🔥

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Full Upper

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