Name: Playbook - Sierra Flint - W4/D1 Upper
Uploaded: 2023-04-02T14:29:11.175Z
Duration: 35 min
Description: W4/D1 Upper

Modified renegade row 12x3
Wide push-up 10x3

Arnold Press 12x3
W curls 12x3

Tricep extensions 12x3
Burpee 10x3
Plank X taps 45sec.x3

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

- Come to a plank on the knees with your weights
- Holding core tight and hips squats, row one weight up, squeezing the shoulder blade back. 
- Repeat on other side to complete one rep

Modified Renegade Row

-Come down to plank position 
-Place hands wide with fingers facing out
- Lower chest to ground and push up to return to start

Wide push-up

Superset 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Rotate palms face up and wide. 
Curl and release back to start

Dumbbell W Curls

Superset 2

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- 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

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

W4/D1 Upper

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