Name: Playbook - Richard Brindley - Upper Shape Challenge
Uploaded: 2023-01-04T17:59:42.586Z
Duration: 40 min
Description: Upper Shape Challenge

WORKOUT DETAILS*
- Lat Pulldowns 
- Superman Hold Lat Pulldowns
- Reverse Plank To Dips
- Seated Row
- Single Arm Bent Over Rows
- Side To Side Push Ups
- Reverse Plank Holds

*Customise weight/resistance to your preference.

1. Place your hands in the resistance band and behind your head.
2. Spread hands apart and hold this position.
3. Raise your heads above the back of head (Engage your lats).
4. Slowly reverse the movement, releasing tension from the band.

Lat Pulldown

1. Lay on the ground face down with a band held overhead and hands spread apart.
2. Raise your upper body and lower body engaging your glutes.
3. Pause at the top, then pull the band towards the back of your head creating added tension in the band.
4. Extend your arms directly in-front and back to overhead.

Superman Hold To Lat Pulldown

1. Start on your back and lean on your hands with palms facing the floor.
2. Bend your knees - hip-width apart and use your arms to lift your torso and glutes off the floor.
3. Pause at the top, engage your core and slowly lower back to the starting position.
4. Finish reps.

Reverse Plank Holds

1. Lay on the floor with your legs fully extended whilst you sit up.
2. Place resistance band around one foot and pull towards your face letting your elbows flare out. 
4. Hold and engage your back and traps as you pull - return to starting position with a straight back

Seated Row

1. Place the band around the bottom of one foot.
2. Position one leg in-front of the other with the back leg straight. 
2. Bend over and pull the band to your hip while retracting your shoulder back keeping your back straight.
3. Lower back to starting position with control.

Single Arm Bent-Over Row

1. Start on your back and lean on your hands with palms facing the floor.
2. Bend your knees - hip-width apart and use your arms to lift your torso and glutes off the floor.
3. Engage your core and hold this position for the desired time.

Upper Shape Challenge

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