Name: Playbook - Shannon Helm - W1/D1 - Upper and core
Uploaded: 2023-01-05T05:33:29.319Z
Duration: 45 min
Description: W1/D1 - Upper and core

Elizabeth Castro

For just getting back into working out this was what I needed. Thank you. Can’t wait for my next workout.

Cavi

William

Ashley

It was really fun and challenging. The abs were killer!!

Emily

I need to strengthen my abs :) so fun though

Mel Young

Tri-set 1
- DB bench press 4 x 10
- Dynamic plank push ups 4 x 5 ea
- Single arm overhead press 4 x 10 ea

Tri-set 2 
- Single arm DB row 4 x 10 ea
- Bent over fly with supinated grip 4 x 10
- DB hammer curls 4 x 10

Tri-set 3
- Weighted v-ups 3 x 20
- DB russian twists 3 x 20
- Feet up DB crunch 3 x 20

- Start by lying flat and DB over your chest
- Lower down to chest level and press back up

DB bench press

- Start in a push up position
- Lower onto your elbows
- Move back to your hands and lower your chest to the ground
- Press back up and repeat

Dynamic plank push up

- Hold DB in one hand 
- Press up directly overhead
- Lower down and repeat

Single arm overhead press

Tri-set 1

- Start with feet staggered and a flat back
- Pull DB up leading with your elbow until parallel to ribs
- Lower and repeat

Single arm DB row

- Start by bending at the hips and flat back
- Palms facing out lift up so your arms are parallel to the ground

Bent over fly with supinated grip

- Start with DB at your sides and palms facing in
- Lift up towards your shoulders
- Slowly lower down and repeat

Hammer curls

Tri-set 2

- Start with legs and arms extended
- Hold DB overhead 
- Lift up to meet in the center reaching the DB towards your feet

DB V-ups

- Start in a seated position with feet off the ground
- Hold the DB in front of your chest
- Rotate from side to side
- Engage your core

DB russian twists

- Start with your feet up and arms extended
- Lift your shoulders off the ground
- Reach the DB to your feet

W1/D1 - Upper and core

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