Name: Playbook - Emily Samuel - Upper body SHRED W1/D2
Uploaded: 2023-10-08T00:13:31.771Z
Duration: 30 min
Description: Upper body SHRED W1/D2

- Holding the handles in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the handles overhead
- Lower the band back to your shoulders repeating movement

Banded thrusters

- Hinge at the hips and come down with a neutral spine
- Pull the handles up engaging your lats 
- Keep your core tight focus on a slow controlled movement

bent over rows (long band)

- Start with back flat and the end of the band in one arm / the other end wrapped around you toe 
- Engaging lats, pull band bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

single arm rows (banded)

- Stand on band and cross the band so your holding it in your opposite hands. 
- complete a reverse flies 
- Keep your arms extended and focus on the back of your shoulders

reverse flies (banded)

Upper body shred 💦

Complete 1 shoulder tap
- then bring your knee to the same side elbow, repeat opposite side 
- return back to shoulder tap

1 shoulder tap 1 climber

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral raises (banded)

Upper body Shred circuit 2

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Hold the handles with your palms facing upwards from you
- step on the center of the band
- Curl the band up engaging your biceps
- Lower with a controlled motion

Bicep curls (banded)

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave (alternating)

In a plank position, alternate tapping out hands slightly wider than shoulder width apart with a booty band around your wrists

Banded tap outs (plank)

Circuit 3

Upper body SHRED W1/D2

Can you initiate the timer when starting the exercise?

Marika

Omg that was a great first workout! I love that it was 30 minutes. For me, this is the perfect length of time bc of my busy schedule. Also, I didn’t realize I needed the long band so I improvised with the leg bands. I’ll make a note to bring the long band on my next trip! 🙌🏾

Upper body SHRED W1/D2

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