Name: Playbook - ROSIE ELIASON WELLNESS - W4/D2 UPPER BODY - Push Focus + Core
Uploaded: 2022-10-27T18:27:17.416Z
Duration: 60 min
Description: W4/D2 UPPER BODY - Push Focus + Core

Starting with military press, moving to upper push work and core to finish!

HAVE FUN

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Place upper back on stability ball 
-push into feet and keep hips in a bridge
-perform Dumbell chest press

Stability Ball Chest Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Chest Press + Flies

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Push ups

Arnolds + Push Ups

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Keep your hand 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
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Alternating Side Plank

- Start on your hands and knees 
-Hold light dumbbell in moving arm 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Weighted Bird dog

Row N Core

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