Name: Playbook - Shannon Helm - W5/D3 - Upper & core
Uploaded: 2023-01-05T05:33:29.400Z
Duration: 45 min
Description: W5/D3 - Upper & core

Tri-set 1
- Single arm DB rows 4 x 10 ea
- Single arm bent over flys 4 x 10 ea
- Upright rows 4 x 12

Tri-set 2
- Alt. DB snatch 4 x 16 total
- Incline DB flys 4 x 10
- 1 1/2 rep push ups 4 x 10

Core
- Suitcase crunch 3 x 20
- Rotating side planks 3 x 10 ea
- Single side DB v-up crunch 3 x 10 ea

- Start with a flat back
- Pull DB up until arm is parallel
- Lower and repeat

Single arm bent over row

- Hinge at the hip with a flat back
- Lift the DB up away from your body

Single arm bent over flys

- Hold DB in each hand
- Pull up to your chest leading with your elbows
- Lower and repeat

Upright rows

Tri-set 1

- Start with feet shoulder width apart
- Hold DB in one hand
- Press hips back and lower DB towards the ground
- Snatch up and switch hands before repeating on the opposite side

Alt DB snatch

- Hold DB overhead
- Lower DB to your sides
- Keep a slight bend in your elbow
- Squeeze chest and return to start

Incline DB fly

- Start with your hands shoulder width apart
- Lower your chest to the ground
- Press back up and repeat

1 1/2 Rep push up

Tri-set 2

- Hold your hands at your sides
- Keep your shoulders off the ground
- Bring your knees up to your chest

Suitcase  crunch

- Start on one forearm 
- Rotate your hips to extend your opposite arm straight up
- Thread your arm under your body reaching towards the other side
- Engage your core and repeat

Rotating side planks

- Reach DB up to meet the opposite foot
- Engage core

Single side DB v-up

Core

W5/D3 - Upper & core

Elizabeth Castro

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

W5/D3 - Upper & core

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