Name: Playbook - Emily Samuel - Upper body workout 💪🏼
Uploaded: 2023-10-08T00:13:31.958Z
Duration: 45 min
Description: Upper body workout 💪🏼

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

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

Shoulder taps

Warm up/ activation

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

With your palms facing upwards- bend at your hips with a soft bend in the knees and drive your elbows to your hips / dumbbell to your belly

Dumbbell supine rows

- Stand with a flat back in a hip hinge position. 
- Exhale and keep a soft bend in your elbows as you raise both arms out to your side. Squeeze the shoulder blades together as you pull them toward the spine.
-Inhale and lower the weight back to the start position. Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine during the exercise.
- once done with the fly, complete a tricep extension with the dumbbells, then returning to starting position!!

Reverse flies into tricep extension

Be in a plank position, alternate rowing the dumbbells while keeping the hips stable

Dumbbell plank row

Back circuit

- Control weight 
- Don’t rush the transition while twisting your hands
- alternate dumbbells

DB Arnold press (alternating)

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press (elbows forward)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

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)

Upper body burn

Alternate sitting up and reaching for an ankle while the other leg remains on the floor

Alt jackknifes

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back, hands under your butt
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Upper body workout 💪🏼

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