Name: Playbook - Ruba Ali - W2/D6 Upper body
Uploaded: 2021-03-31T14:02:28.921Z
Duration: 40 min
Description: W2/D6 Upper body

Milen

Diandra

Susie

Great demonstrations on the exercises very easy to follow exercises that were new to me!

Nola

Riley

Claudia

Karla

Fidelma Maunsell

It was great! It would be nice to have an alternative example of lighter workout for positions that might be challenging for others

Amalia Buckley

Marylisa

Rodelina

Maud

Maria Garcia

Laura

The instructions on superset 4, exercise 1 (t-rotations) are confusing. I was not sure if I was supposed todo the exercise for 30 seconds or do a total of 20 t-rotations of 10 per side.

Jess

Rachel

Brittney

Celine Caballero

Nourhan

Norah

Gaby Ruiz

Ahmad

Farida

Souraya Said

You making me stronger than you for the Upper Body challenge ⭐️⭐️⭐️⭐️⭐️ Love it!!

Tasneem

Bench Press	15 reps
Bent-Over Reverse Fly 	15 reps 
	
Single Arm Clean & Press	20 reps (10 per side)
Bent-Over Row(Neutral Grip)	12 Reps
	
Front to Side Raise	30 secs
Tricep Push Up	30 secs
	
T-Rotations	30 secs
Reverse Crunch	30 secs

-Lay on bench with dumbbells in your hands above your chest (palms facing your feet)
-Lower the dumbbells to the outside of your chest with your arms at a 45 degree angle away from the sides of your body.
-Press the dumbbells up into start position.

Bench Press Neutral Grip

- Holding one dumbbell in each hand, plant your feet shoulder width apart. Hinge forward so that your torso is parallel to the floor. Slightly bend your knees and extend your arms to hold the dumbbells directly below your chest. This is your starting position. 

- Inhale. Exhale while maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards until they reach shoulder height. Ensure you squeeze your shoulder blades. 

- Inhale and slowly lower the dumbbells to the starting position.

Bent Over Reverse Fly

Superset 1

- Start by placing your feet slightly further than shoulder-width apart. Hold a dumbbell in your right hand with an overhand grip(palm facing towards you). Bend at hips and knees until your upper legs are parallel to the floor. Extend your arm so the dumbbell is between your legs. This is your starting position. 

- Inhale. Exhale, push through your heels, bend and elevate yur elbow to raise the dumbbell to chin height. Rotate your elbow around and under the dumbbell. The dumbbell should be near your shoulder with your palms facing away from you.

- Inhend. Bend your knees slightly. Exhale. Extend your knees and elbows to press the dumbbell over your head. Your arm should be in line with your ear. 

- Inhale and slowly lower the dumbbell to shoulder height before rotating your elbow.  Bend at hips and knees then extend your elbow to return to starting position. Complete half the specified reptations on one side before completing the remaining repetitions on the other side.

Single Arm Clean And Press  ( 10 each side )

- Holding a dumbbell in each hand with a neutral grip(palms facing inwards), position your feet shoulder-width apart with a slight bend in your knees. Hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position. 

- Inhale. Exhale. Retract your shoulders and bend your elbows to pull the dumbbells in towards your body, ensuring that your elbows remain in contact with the sides of your body.

- Inhale and extend your elbows to lower the dumbbells to starting position.

Bent Over Row Neutral Grip

Superset 2

- Start by planting your feet about shoulder width apart. Hold a pair of dumbbells with an overhand grip(palms facing your body) in front of your legs. This is your starting position. 

- Inhale. With a slight bend in your elbows, raise the dumbbells forward and up to chin height. Exhale. Bring the dumbbells backwards until they are in line with your shoulders. 

- Slowly lower the dumbbells to return to the starting position.

Front To Side Raise

- Place both hands on the mat shoulder-width apart, feet together while resting on the balls of your feet. Engage your core. This is your starting position. 
- Inhale while maintaining a neutral spine, bend your elbows and lower your torso towards the mat.
- Exhale. Extend your elbows to lift your body back into starting position.

Tricep Push-Up

Superset 3

T Rotation

-Lay flat on your back with your legs band at 90 degrees elevated off the ground.
-Tuck knees towards your chest bringing your lower back slightly off the ground.
-Release legs and repeat.

Reverse crunch

Superset 4

W2/D6 Upper body

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

W2/D6 Upper body

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