Name: Playbook - Tobiloba Samson - W3/D1 Upperbody + core
Uploaded: 2023-03-09T14:03:14.432Z
Duration: 45 min
Description: W3/D1 Upperbody + core

This is a simple yet effective workout... See the line-up. ..

Warm-up.
1. Inchworm push-ups 
2. Shoulder taps 
3. High Plank T-rotation 

Main workout : 
4. Push-ups 
5. Hang Clean Press 
6. Renegade row 
7. Standing dumbbell curls 
8. Dumbbell High Plank Pull through.

- Begin by standing tall, bending at the waist, and placing hands on the floor
- Walk your hands out until your body is flat
- Perform a push-up
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to push-up

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Start with 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

Push up

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- From a standing position 
- keep a straight back 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Standing dumbbell curls

- From a high plank position. 

-legs shoulder width apart for balance and to reduce your rotation.

- Pull the dumbbell under your body, with the hands farther from it.

- returning it to the starting point counts as a rep.

High plank dumbbell pull through

W3/D1 Upperbody + core

Samson

W3/D1 Upperbody + core

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