Name: Playbook - Sami Bossert - W2/D1 Gym - Upper body
Uploaded: 2024-01-01T23:52:04.967Z
Duration: 60 min
Description: W2/D1 Gym - Upper 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.

McKenna

-STANDING TRICEP PUSH UPS 3 x 15 
-SEATED PRESS WITH ALTERNATING PRESS 3 x 12
-SINGLE ARM CABLE PULLDOWN 3 x 12
-NARROW ROW WITH 3-SECOND ECCENTRIC PHASE 3 x 10 
-SINGLE DB FRONT RAISE (HAMMER GRIP) 3 x 10 
-SEATED OVERHEAD TRICEP EXTENSION 3 x 12
-DYNAMIC DOWNWARD DOG STRETCH - MODIFIED 2 x 20 sec.
-TRICEP STRETCH 2 x 20 sec. 

-20 MINUTE CARDIO

- Place hands on walk in front of you 
- Keep body in a plank position as you bend at the elbow to come into a push up 
- Keep elbows hugged into side body to activate the triceps

Standing tricep push ups

- Seated on bench, bend elbows at a 90 degree angle with palms facing out 
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- Keep spine long and core engaged throughout

Seated press x alternating press

- Kneel next to cable machine 
- With arm farthest away from the machine, pull down into a row 
- Squeeze into shoulder blade 
- Lengthen arm slowly and pull down swiftly

Single arm cable pulldown

- Sitting on machine, pull back quickly with a long spine 
- Elbows stay close to body as you squeeze into your shoulder blades 
- Release for eccentric phase of movement for about three seconds

Narrow row with 3-second eccentric phase

- Sit with feet wide 
- Hold weight and lengthen arms towards the ground 
- Keeping arms straight, lift weight until it’s at eye level 
- Keep shoulders pressed down and spine long

Single DB front raise (hammer grip)

- Straddle bench and told weight behind head 
- Elbows are bent and pulled in by the ears 
- Keeping the elbows stabilized, lengthen arms and reach weight towards the ceiling
- Keep elbows pulled into side body throughout

Seated overhead tricep extension

- In a wide knee child's pose position, extend your arms over your head and place hands on the floor 
- Shift your weight forward and back keeping hips slightly elevated as you return to child's pose

Dynamic downward dog stretch - modified

- 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

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

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

Cardio

W2/D1 Gym - Upper body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

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

W1/D1 Gym - Upper body

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

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

W2/D1 Gym - Upper body

Community

More workouts from Sami Bossert