Kayhlia

Building in last week, change in reps and getting some more volume in so a little lighter but a real burner.

- Stand straight roll your shoulder back
- Keep a slight bend at the elbow
- Raise the dumbbell until you reach shoulder height 
- Come down in a controlled motion

A1: Front delt raise

-Bend at the elbow
- Come all the way down
- Drive all the way up until you reach full extension
- Engage your triceps as you lift

A2: Tricep overhead

- Hold the dumbbells right above your shoulders
- Keep your chest up and core tight
- Dip and drive the dumbbells above you

B1: Push press

- Place you hand on an elevated surface
- Pull the dumbbell up, keeping your elbow close to your body
- Squeeze you lat as you pull
- Come down in a controlled motion

B2: Single arm row

- Start in a high-plank position with your hands directly underneath your shoulders
- Come down flexing at the elbows
- Drive all the way up
- If you need to place your knees on the floor

C1: Push up

Single arm thruster
10 per arm
Focus on getting into a good sleep squat before using the power to push the weight about your head keeping your chest up and core right
Dumbbell can also be used here

C2: Single arm thruster

- Lay on the ground with your arms extended
- Keeping your legs extended bringing them off the floor
- Hold the position
- Keep your core tight throughout the movement

D1: Hollow hold

- Start in a high plank position
- Bring your chest down
- Round the motion and push up
- Keep your core tight

D2: Hindu pushup

- Lay on the floor face up 
- Your legs and hands will meet in the middle 
- Come all the way up
- Come down in a controlled motion

D3: V-ups

Upper Body 
W2 S4

Max Weight / Strength Test
*Optional Day1*

Great workout! I can’t wait to follow this plan!

Rebecca

Upper Body
W1 D1

Lower Body
W1 D2

Paola

Lauren

Full Body 
W1 D3

Upper Body
W1 D4

Lower Body
W1 D5

Upper Body 
W2 S1

Great session, thank you! Those double squat jumps at the end are a killer!

Upper Body W2 S4

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