Name: Playbook - Ruba Ali - W4/D3
Uploaded: 2021-01-18T11:46:06.745Z
Duration: 45 min
Description: W4/D3

Tharsinhi

Love!!! I’m stoked at how I’m getting better and better at push-ups.

Vanessa Hewitt

Starting to see the progress in my strength !

Lizzy

Fidelma Maunsell

Brittney

Maud

Ahiza

Upper body warm-up

Upper Body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment -  Bench, DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets	
Rest 1 min after each set	
- Bench press (neutral grip) 8 reps
- Single-arm back row (neutral grip) 16 reps (8 per side)
		
Superset 2		
2 Exercises - 4 Sets	
Rest 1 min after each set	
- Shoulder press (overhand grip) 8 reps
- Lateral Raise 16 Reps
		
Superset 3		
2 Exercises - 4 Sets
Rest 1 min after each set		
- Bent-over row to reverse fly 30 seconds
- Walk out push up 30 seconds
		
Superset 4		
2 Exercises - 4 Sets	
Rest 1 min after each set	
- Bent-leg jacknife 30 secs 
- Mountain climbers 30 secs

-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.
-Hinge at the waist placing hands on the floor. Walk hands out in font up you until you are in pushup position.
-Perform a full push-up then walk your hands back towards your feet.
-Stand back up into starting position and repeat

Inchworm

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands forwards in 360 degree circles while keeping them out to your side.

Arm Circles Forwards

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands backwards in 360 degree circles while keeping them out to your side.

Arm Circles Backwards

-Stand with feet shoulder width apart. Elevate your arms out to your sides until they are parallel to the ground.
-Bring your hands across your body and reach around yourself touching your back on both sides with your hands (hug yourself).
-Return hands back to your sides allowing them to swing behind your body creating a stretch in your chest.
-Repeat

Back Slaps

-Stand with feet shoulder width apart while holding a band in front of your body with hands outside body width apart.
-Raise your arms in front of you until they are parallel to the ground.
-Pull out and back with your hands pulling your hands away front each other.
-Release and repeat.

Band Pull Apart

-Stand with your feet together and your hands at your sides.
-Jump your feet out as you raise your hands and arms out to the side until overhead.
-Jump your feet back together as you bring your hands back down to your sides.
-Repeat

Jumping jacks

Upper body warm up

-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

-Start with one knee and hand from the same side on a bench while holding a dumbbell in the other hand.
-Row the dumbbell towards your body pulling your elbow behind your body’s center line.
-Release the dumbbell back into a hanging position.
-Repeat

Single Arm Back Row v2   ( 8 per side)

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand over your shoulders.
- Press the dumbbells overhead to full extension.
-Lower your hands back into the starting position.
-Repeat

Shoulder Press Overhand Grip

-Stand with feet shoulder width apart while holding a dumbbell in each hands at your sides.
-Raise the dumbbells laterally (to your side) up to head height.
-Hold dumbbells at the top for a second and lower them back to your sides.
-Repeat

Lateral raise

Superset 2

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at the waist lowering the dumbbells along your body until they are  just below your knees.
-Hold this position and then row the dumbbells up towards your lower abdominal region.
-Release row and transition into reverse delt fly
-With your arms slightly bent raise the dumbbells to the sides and towards the ceiling until your hands and arms are above shoulder height (using your rear delts as primary mover).

Bent Over Row To Reverse Fly

-Stand with feet shoulder width apart.
-Hinge at the waist placing your hands on the ground in front of your feet.
-Walk your hands away from your body until you are in a plank position.
-Perform a push up 
Reverse the hand walk back towards your feet and stand up.
-Repeat

Walk Out Push Up

Superset 3

- Lie on your back with your arms extended above your head. Brace your core and slightly elevate your legs off the floor. This is your starting position. 

- Inhale. Bend your knees and using your core muscles, bring your knees into your chest, ensuring that your feet stay together. At the same time, lift your head and upper body off the floor so that your arms extend to your ankles. 

- Exhale. Slowly lower your arms and extend your legs to the starting position, ensure your feet do not touch the ground. Repeat for the specified number of repetitions.

Bent Leg Jack Knife

-Start in a push-up position.
-Bring one knee forward towards your chest returning it quickly back to the starting position.
-Quickly repeat with the other leg and continue back and forth with legs.

Mountain climbers

Superset 4

W4/D3

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

W4/D3

Community

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