Name: Playbook - Sami Bossert - W4/D1 Home - Upper body
Uploaded: 2024-01-01T23:52:04.726Z
Duration: 60 min
Description: W4/D1 Home - Upper body

- Single DB front raise into Arnold press 3 x 12
- Tricep dips	3 x 10
- Chest push-ups - modified 3 x 12
- Single DB curl into front press 3 x 12
- Seated single arm tricep extension 3 x 12
- Tricep stretch 2 x 20S
- Shoulder + chest stretch 2 x 20S
- 20-minute cardio

- Sit on bench and hold weight horizontally with arms lengthened towards the floor 
- Keeping arms straight reach weight to chest height 
- Bend at the elbows and press weight overhead
- Bring weight back down the same way you brought it up

Single DB front raise into Arnold press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Chest push up - modified

- Sit on bench with knees wide 
- Hinge forward and extend arms down so weight is reaching towards the ground 
- Curl weight in to activate biceps then reach the weight straight out in front of you 
- Palms face up as you reach forward

Single DB curl into front press

- Reach arm with weight overhead 
- Bend at elbow and bring weight down so it frames your face (palm faces away from you) 
- Stabilize at the elbow as you bring weight back up  
- Feel free to support working arm with opposite arm

Seated single arm tricep extension

- 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

W4/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!

Nicole

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

W2/D1 Home - Upper 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!

W4/D1 Home - Upper body

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