Name: Playbook - Sami Bossert - W2/D1 Home - Upper body
Uploaded: 2024-01-01T23:52:04.671Z
Duration: 60 min
Description: W2/D1 Home - Upper body

Nicole

-INCLINE TRICEP PUSH UP 3 x 10
-BENT OVER SINGLE DB ROW 3 x12 
-SINGLE DB FRONT RAISE (HAMMER GRIP) 3 x 10
-SEATED OVERHEAD TRICEP EXTENSION 3 x 12
-SEATED ALTERNATING SHOULDER PRESS 3 x 15
-DYNAMIC DOWNWARD DOG STRETCH - MODIFIED 2 x 20 sec. 
-TRICEP STRETCH 2 x 20 sec. 

-20 MINUTE CARDIO

- 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

- Kneeling with one knee on bench, find a neutral spine 
- Extend opposite arm down towards the ground 
- Row the weight towards your hip as you squeeze into shoulder blade 
- Keep elbow pulled into the midline of your body

Bent over single DB row

- 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

- 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

- 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 Home - Upper body

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W2/D1 Home - Upper body

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