Name: Playbook - Ruba Ali - W3/D6
Uploaded: 2021-01-18T11:47:18.320Z
Duration: 15 min
Description: W3/D6

Tharsinhi

Loved it! All the soreness in my muscles are gone.

Christine

Kiara

Brittney

Rest / Active recovery

UPPER BODY 
8 Exercises | 10-15 mins
Equipment - Foam Roller, Yoga Mat

ACTIVE RECOVERY
- Chest Release (Foam Roll) 1:00 
- Traps (Foam Roll) 1:20 min (:40 per side)
- Shoulder (Deltoids) 1:20 (:40 per side)
- Chest 1:00
- Lats (Sides) :40 
- Lats (Sides) & Deltoids (Shoulder) 1:20 min (:40 per side)
- Triceps 1:20 min (:40 per side)
- Abs 1:00

-Lay on the ground with a foam roller under your back directly below your chest.
-Lay your head back towards the ground allowing your chest to stretch and release.

Chest Release

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

-Stand with feet shoulder width apart.
-Reach straight across your body with one arm then reach around the back of that arm with your other arm.
-Pull the arm towards your chest stretching your deltoid.
-Release and repeat.

Shoulder deltoid stretch (:40 each side)

-Stand with feet shoulder width apart with your hands held together behind your body.
-Slowly raise your hands up behind you stretching your chest while maintaining straight posture.
-Release and repeat.

Chest stretch

-Lay on the ground with a foam roller under your shoulders and your hands at your head.
-Lift your hips off the ground and roll back and forth slowly on your lats massaging and releasing them.

Lat foam rollout (:40 sec each side)

-Begin on your hands and knees, reach under your body and across lowering that shoulder to the ground.
-Reach other hand straight overhead along the floor stretching your lats and shoulders.
-Release and repeat

Lat side and shoulder stretch (:40 sec each side)

-Stand with feet shoulder width apart 
-Place one hand behind your head so that your elbow is pointed up.
-Reach across overhead with your other am and pull the elbow towards your center stretching the tricep.
-Release and repeat

Triceps stretch (:40 sec per side)

- Lay flat on the  ground (face down) with hands on the floor at your sides.
- Press and lift your head and shoulders towards the ceiling stretching your abs.
-Keep your lower body firmly on the ground.

Active recovery upper body

W3/D6

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

Zuly

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

W3/D6

Community

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