Name: Playbook - Syd Bast - Week 2 Upper Body Strength
Uploaded: 2022-10-23T16:25:14.102Z
Duration: 35 min
Description: Week 2 Upper Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

DeeDee

An upper body PUSH day! 

Equipment: 
Dumbbells
Bench, chair, or other stable surface 
Medball (can substitute dumbbells) 
Optional small pilates ball (can substitute foam roller or pillow)

Format: 
3 rounds: Circuit 1, complete all exercises with minimal rest then take 45s rest between rounds
3 rounds: Exercise 1, rest as needed throughout
3 rounds: Circuit 2,  complete all exercises with minimal rest then take 45s rest between rounds
3 rounds: Exercise 2, rest as needed throughout
3 rounds: Circuit 3, complete all exercises with minimal rest then take 45s rest between rounds

Complete 10 reps on each side per round. 

To modify, decrease or drop the weight. 

For an added challenge, increase the weight or complete in a split squat hold.

Alternating Hammer Curl + Press

To modify, decrease or drop the weight or perform one arm at a time. 

For an added challenge, increase the weight or complete in a squat hold position.

3 Shoulder Raises + 3 Second Hold

UB Strength Circuit 1

To modify, decrease or drop the weight or complete one arm at a time. 

For an added challenge, increase the weight or complete in a straddle position on the floor.

Seated Arnold Press

To modify, decrease the weight, utilize one weight only in a horizontal position moving both arms together, or eliminate the glute bridge and complete lying on a bench or stable elevated surface. 

For an added challenge, increase the weight or hold a single leg bridge throughout. 

Pregnancy modification: add a foam roller or small ball in between the knees for increased pelvic floor and deep core engagement.

Glute Bridge + Tricep Extensions

If you do not have a wall or ball, complete a weighted squat to overhead press with dumbbells in both hands. 

To modify, eliminate the weight and complete and squat to overhead reach. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight or pick up the pace!

Wall Balls

To modify, bend the knees to 90 degrees in a seated position or decrease the range of motion to a half dip. 

For an added challenge, elevate the feet on a stable surface or add a weight on your lap.

Tricep Dips

UB Strength Circuit 2

To modify, decrease or drop the weight or complete one arm at a time. 

For an added challenge, increase the weight!

Shoulder Raise Pulses

To modify, decrease the weight, perform one arm at a time, or eliminate the glute bridge and complete lying on a bench or stable elevated surface. 

For an added challenge, increase the weight or hold a single leg bridge throughout. 

Pregnancy modification: add a foam roller or small ball in between the knees for increased pelvic floor and deep core engagement.

Glute Bridge + Rotational Chest Press

To modify, complete at a wall or complete in kneeling position on the ground. 

For an added challenge complete in a full push up position on the ground. 

Form tip: Focus on core engagement throughout to decrease overcompensation and strain on your back. Think "zip up my core from belly button to chest" and "push the box/ground away from me."

Narrow Elevated Push Ups

UB Strength Circuit 3

Week 2 Upper Body Strength

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Melanie

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

Week 1 Full Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Week 2 Upper Body Strength

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