Name: Playbook - Sami Bossert - W1/D1 Gym - Upper body
Uploaded: 2024-01-01T23:52:04.887Z
Duration: 60 min
Description: W1/D1 Gym - Upper body

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

Felt so good to do at 11.5 weeks pregnant 🤰🏼 💕

Mandy

Elaine

First pregnancy workout, loved the pace. Only 3 weeks in, but already starting to feel the normal weights feel heavier

Arely

Just came into the 2nd trimester and I haven’t had an actual workout in a hot minute and this felt sooo good!

Abby

Loved it! 30 weeks pregnant, exactly what I needed! Can’t wait until tomorrows

Joslyn

I’m not pregnant but I needed an upper body workout. This was a good one! Would love to see an entire upper body workout section.

McKenna

Better then the last app. It has more exercises. Love the new app you can see the upgrade !!

Joss

-SEATED ALTERNATING SHOULDER PRESS 3 x 10 
-RAINBOW PRESS 3 x 10 
-LYING CHEST PRESS INTO HAMMER PRESS (DOUBLE) 3 x 10
-INCLINE TRICEP PUSH UP 3 x 8 
-LAT PULL DOWN 3 x 10 
-REVERSE GRIP LAT PULL DOWN 3 x 10 
-TRICEP STRETCH 2 x 20 sec. 
-SHOULDER + CHEST STRETCH  2 x 20 sec. 

20 MINUTE CARDIO

- Sitting on floor and lean against the bench as you lift the arms overhead 
- Keep the spine long as you lower one elbow down making a 90 degree angle and press back up 
- Repeat on the other side

Seated alternating shoulder press

- Hold one weight vertically in hands 
- Sitting on bench, start with weight at one shoulder 
- Lift weight up and over your head to the other shoulder 
- Keep spine long throughout

Rainbow press

- Wish neck and shoulder blades supported on bench, drive your heels into the ground and lift your hips 
- Press weights towards the ceiling, palms facing away (2 reps) 
- Shift palms so they are facing each other and hammer press (2 reps) 
- Keep glutes engaged and hips high

Lying chest press into hammer press (double)

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Facing away from machine, pull lat bar down towards your chest 
- Pull down quickly and release slowly

Reverse grip lat pull down

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch

- Clasp hands behind back and open up through the shoulders and pecs

Shoulder + chest stretch

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

W1/D1 Gym - Upper body

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W1/D1 Gym - Upper body

Community

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