Name: Playbook - Rob Thompson - Upper Body Day
Uploaded: 2021-01-18T11:49:04.768Z
Duration: 45 min
Description: Upper Body Day

NancyBoyd

It was Wonderful,moved muscles that needed too wake up.lol

Nikita

thank you so much for offering this program, your workouts are fantastic! can’t wait for the next circuit!

Anna-Lea

This workout was designed to not only work on your upper body strength but your stability as well! Take your time and control each rep with a purpose! Let’s go!

1. Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

2. Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

3. At the same time, lift the right hand up and twist the hips and shoulders to raise the right arm up towards the ceiling. Bring the right arm down, press the right hand into the floor, and twist the hips and shoulders to alternate sides, lifting the left hand into the air.

High Plank T-Spine Rotation

1. Lie on one side with feet and legs stacked on top of each, then bring top leg in front of you and your foot should be flat 
2. Draw abs in, activate glutes and brace 
3. Lift your hips off the ground until your forms a straight line from head to toe, resting on forearm and both feet.
4. Hold for one or two seconds then slowly lower your body to the ground

Floor Side Plank

1. Lie on stability ball, with ball places between shoulder blades.

2. Maintain a bridge position by contracting glutes and keeping shoulders, hips and knees at the same level.

3. Feet should be shoulder-width apart with toes pointing straight ahead. 

4. Hold one dumbbell in each hand, at chest level, slightly outside of body line, with elbows flexed.

5. Press both dumbbells straight up and then together, by extending elbows and contracting chest.

6. Hold, them slowly return dumbbells toward body, by flexing elbows and allowing shoulders to retract and depress.

Stability Ball Dumbbell Chest Press

1. Sit on a stability ball, feet flat on the floor. Shoulder width apart, and toes pointing straight ahead.
2. Hold one dumbbell in each hand, with palms facing away from body.
3. Keep your core engaged. 
4. Press arms directly overhead by extending elbow. 
5. Do not allow your head to move forward or back through the movement.

Seated Stability Ball Dumbbell Shoulder Press

1. Hold a dumbbell in each hand with your palms facing in toward each other, keep your knees bent slightly.

2. Draw in your abs and maintain a straight spine as you hinge backwards at your waist, which will bring your torso to almost parallel to the floor. 

3. Keep your upper arms in close to your body and keep your head neutral with your spine, tuck your chin slightly. 

4. As you exhale, contract your triceps by straightening your elbows. 

5. Hold your upper part of arms still, only move your forearms during this movement.

Dumbbell Triceps Kickback

1. Stand with feet shoulder-width apart, pointed straight ahead and knees over the second and third toes.
2. Hold dumbbells In each hand with arms at the sides but palms facing your body. 
3. Keep your core tight and perform a bicep curl by flexing the elbow.

Upper Body Day

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