Name: Playbook - Sierra Flint - W1/D1 Upper
Uploaded: 2023-04-02T14:29:11.106Z
Duration: 30 min
Description: W1/D1 Upper

Reverse Grip Row - 12x3
Modified Push-ups - 10x3

Chest Press - 12x3
Plank X-Taps - 15x3

Shoulder Press - 10x3
Hinge row + kickback - 10x3
Modified Burpee - 8x3
Bicep Curl - 10x3

Before beginning I recommend choosing a warm up from the warm up section of my channel!

After completing the workout I would love to know how it went for you and any feedback you may have!

You got this!

💜Sierra

Reverse grip row

- 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

Modified push ups

Superset 1

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

Dumbbell floor chest press

- Get in a high plank position 
- Keeping hips square, begin to tap opposite hand to opposite shoulder
- This can also be done on knees

Plank X taps

Superset 2

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Hinge forward with flat back
- Keeping elbows in, row weights up
- Extend into a Tricep kickback

Hinge Row + Tricep Kickback

- Place your hands on the floor in front of you
- Step back to a plank 
- Step forward and return to the initial position

Modified burpees

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

W1/D1 Upper

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