Name: Playbook - Shannon Helm - W6/D3 - Upper & core
Uploaded: 2023-01-05T05:33:29.418Z
Duration: 45 min
Description: W6/D3 - Upper & core

Tri-set 1
- Gorilla rows 4 x 16
- DB row to side plank 4 x 16
- DB squat cleans 4 x 12

Tri-set 2
- Single arm overhead press 4 x 10
- DB chest press 4 x 12
- DB skullcrushers 4 x 12

Core
- Windshield wipers 3 x 20
- Alt bird dogs 3 x 16
- Star crunch 3 x 20

- Start with feet wide and back flat
- Hold DB in each hand
- Lift up leading with your elbow
- Lower to the ground and repeat on the opposite side

Gorilla rows

- Lower chest to the ground
- Press up
- Rotate hips to extend arm straight up
- Engage core

Renegade row to side plank

- Start with DB at your sides
- Clean the DB to your shoulders
- Press your hips back and lower down to 90 degrees
- Return to start and repeat

DB squat cleans

Tri-set 1

- Hold DB directly overhead
- Press hips back and lower down until 90 degrees
- Return to start and repeat

Single arm DB overhead squat

- Start lying flat with DB over your chest
- Keep DB close together and lower down to your chest
- Press back up and repeat

Close grip flat DB chest press

- Start by lying flat knees bent and DB directly overhead
- Bend your elbows and lower the DB over your head
- Return to start and repeat

DB skull crushers

Tri-set 2

Windshield wiper climbers

- Reach your am and opposite leg at the same time
- Return to start and repeat with the opposite side
- Keep a flat back and engage your core

Bird dogs

- Reach your opposite hand to your opposite foot
- Engage core

Star crunch

Core

W6/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.

W6/D3 - Upper & core

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