Name: Playbook - Ruba Ali - W6/D3
Uploaded: 2021-01-18T13:32:21.533Z
Duration: 45 min
Description: W6/D3

Tharsinhi

Morgan

Wish we could do more biceps and push-ups

Maud

Didn't feel like working out but pushed through and felt amazing 🔥

Lizzy

Brittney

Fidelma Maunsell

Reanna Bray

Meis Saad

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 - 5 Sets	
Rest 1 min after each set	
- DB chest press 6 Reps
- SA back row 12 reps(6 Per Side)
		
Superset 2		
2 Exercises - 5 Sets	
Rest 1 min after each set	
- Shoulder press 12 reps
- Lateral raise 12 Reps
		
Superset 3		
2 Exercises - 5 Sets
Rest 1 min after each set 	
- Front raise 30 seconds
- Walk out push up 30 seconds
		
Superset 4		
2 Exercises - 5 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

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

-Start with one hand on a bench in front of you 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   ( 6 per side )

Superset 1

- Start by planting your feet about hip-width apart. Hold a pair of dumbbells at shoulder height with an overhand grip (palms facing away from your body). This is your starting position. 

- Inhale. Exhale and focus on using your shoulders to press the dumbbells above your head, ensuring your arms are in line with your ears.

- Inhale. Slowly bend your elbows to lower the dumbbells just above your chest. Repeat for the specified number of repetitions

Shoulder Press

-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 Palms facing your body).
-With arms slightly bent raise the dumbbells to the front of your body to head height.
-Return hands to starting position and repeat.

Front Raise DB

-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

-Lay on your back with weights in your hands at arms length above your chest. Legs should be bent at 90 degrees at your hips and your knees.
-Extend your legs out straight keeping them elevated off the ground and then tuck your knees back towards your upper body as far as you can without rolling onto your upper back.
-Repeat

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

W6/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

W6/D3

Community

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