Name: Playbook - Sierra Flint - W1/D1 Upper Focus
Uploaded: 2023-04-02T14:29:11.125Z
Duration: 30 min
Description: W1/D1 Upper Focus

Sierra

Chest Press 15x3
Chest Fly 15x3
Reverse grip row 15x3
Push-ups 10x3
Burpees 10x3


Bicep Curls 15x3
Hammer curl to neutral grip shoulder press 15x3
Lateral raise 15x3
Plank jacks 15x3
Tricep floor presses 15x3

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Hinge forward with flat back
- Rotate weights so palms face out
- Row the weight up into rib cage

Dumbbell Reverse Grip Row

- Start with 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
- Inhale down exhale up

Push up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Circuit One

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Hammer curl to neutral grip press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Tricep floor presses

Circuit Two

W1/D1 Upper Focus

W1/D2 20 minute TABATA

Don't think I'm going to be able to walk tomorrow! The good burn💥💥

Alisha

W1/D3 Lower Focus

W1/D4 HIIT & Core

Whewwwww great burn to start off the morning!

W1/D5 Full Body

W2/D1 Upper Focus

W2/D2 20 minute TABATA

W2/D3 Lower Focus

Such a great sweat! Almost finished with week 2 and feeling strong 💪🏼

W1/D1 Upper Focus

Community

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