Name: Playbook - Sam Gwaz - W1/D2: upper body
Uploaded: 2024-05-10T11:03:14.228Z
Duration: 30 min
Description: W1/D2: upper body

Jenn

Ying 

Shianna

Loved it! Paired this with a mile run and some core 🔥

Katie

1. warm up 5x
-30 second walk
-30 second jog

2. 6x
5 push up to downward dog 
5 weighted overhead sit ups

3. seated row 4x8

4. bench press 4x8

5. finisher: 3x
- 10/10 single arm bent row
- 20 overhead press

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

- push up
- at the top drive your chest back toward your feet.
- stretch should come from your hamstrings and shoulders

push up to downward dog

- Bring your torso up, crossing your arms at your chest
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

specific warm up

- reach forward pull handles towards your center chest
- slowly release back to start

seated row

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

finisher

W1/D2: upper body

I love that I can add my reps and weight right in the workout!

Hallie

Back from a broken foot in December and these 30 minute workouts are just perfect to get me back in groove!

Lacey

W1/D1: lower body

Love the run/jog warm up. As someone who hates running, this was a smart way to get the blood pumping and not hate running.

KIMBA

Brittany

W1/D3: lower body

W1/D4: upper body

W1/D5: conditioning

W2/D1: lower body

W2/D2: upper body

W2/D5: conditioning

W2/D3: lower body

bss always feel like a personal offense. 5 stars lok

Stephanie Raudenbush

W3/D1: lower body

W3/D2: upper body

kept weight light but dang that still got me goood

W1/D2: upper body

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