Name: Playbook - Sierra Flint - W4/D1 Upper Focus
Uploaded: 2023-04-02T14:29:11.324Z
Duration: 30 min
Description: W4/D1 Upper Focus

Single arm row to kickback 15x3
Explosive incline push-up 15x3
Close grip band row 15x3

Single arm chest press 15 per side x3
Neutral grip shoulder press 15x3
Lateral to front raises 10x3
Bicep half curl (lower) 15x3
Bicep half curl (upper) 15x3
Bicep hammer curl 12x3

Single arm row + Tricep kickback

Explosive incline push-ups

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Tri set

*15 per side*

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

Lateral raise to front raise

Half curl (bottom of movement)

Half curl (top of movement)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Giant set

W4/D1 Upper Focus

Sierra

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 💪🏼

W4/D1 Upper Focus

More workouts from Sierra Flint