Name: Playbook - ROSIE ELIASON WELLNESS - W2/D5 UPPER BODY - Pull Focus + Core
Uploaded: 2022-10-27T18:27:17.381Z
Duration: 60 min
Description: W2/D5 UPPER BODY - Pull Focus + Core

Today's major movement is chinups! Band or machine assist these as much as needed to get through the reps. From there we will move into accessory pull movements and finish with some core!

HAVE FUN!!

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Complete 8 per side

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent-over row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Rows n' Raises

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Pull the band towards your face with elbows flared outward

** can also be done with a cable and rope attachment

Banded Face pulls

Curls + Face Pulls

Anchor your band around chest height. 
Step away from anchor so you are parallel to it and there is good tension on the band. 
With two hands, hold the band at your chest and punch away from body, tension in the core, resisting rotation. 
Return hands to chest. 
Complete both directions.

Palov press

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips
* Work both sides

Side plank weave

- Start in a plank position 
- Drive one knee to same elbow to make contact
- Alternate each rep, keeping it slow and controlled

Slow Mountain climbers

Core Stability

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