Name: Playbook - Sami Bossert - W5/D1 Home - Upper body
Uploaded: 2024-01-01T23:52:04.780Z
Duration: 60 min
Description: W5/D1 Home - Upper body

- Shoulder + chest stretch 2 x 20S
- Chest push-ups (modified) 3 x 12
- Banded sa crossbody upright row 3 x 10
- Banded sa bo tricep extension	3 x 10
- Banded alternating speed curls 3 x 10
- Banded seated crossover 3 x 12
- Static pole stretch 2 x 30S

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

Shoulder + chest stretch

- 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

- Anchor band low 
- Grab band and lift elbow so it's at a 90 degree angle 
- Squeeze behind the shoulder blade

Banded SA Crossbody Upright Row

- Anchor band low 
- Hinge at the hips into a flat back 
- Holding the band in one hand with your palm facing you, extend from the elbow to activate the tricep 
- Keep elbow hugged into side of body

Banded SA BO tricep extension

- Attach band to doorway 
- Keep elbows squeezed into side body as you alternate curls 
- Palms face each other as you move

Banded alternating speed curls

- Anchor band low and sit on floor with feet in a V position 
- Cross band 
- Keeping arms lengthened and spine in neutral, lift arms in a diagonal line towards the ceiling 
- Squeeze into upper mid back

Banded seated crossover

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

W5/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!

W5/D1 Home - Upper body

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