Name: Playbook - Emily Samuel - W1/D2
Uploaded: 2023-10-08T00:13:31.712Z
Duration: 32 min
Description: W1/D2

Carmen

It’s so great! I got sweaty this upper body. You know that I hate upper body. Your upper body program so better than other.

Yasmin

Michelle

Christine

Daniela Chen

awesome workout! is timing off by a few minutes though? i completed two sets of each block and four rounds of each block and came out more like an hour? maybe i’m reading it wrong lol. either way, awesome!! thank you

Maddie

It was amazing! Upper body shaking already! I know I will be sore tomorrow 🙃

Maria

DAY 2- UPPER 
BLOCK A X2 
A1. Supine Rows  
A2. Floor Chest Press 
A3. Tricep dips 
A4. Rest 30 seconds 

B1. Shoulder taps 
B2. Arnold press 
B3. Reverse flies 
B4 rest 

C1. Press Jacks 
C2. lateral raises 
C3. DB Tricep kickbacks 
C4. Rest 

D1. Leg raises 
D2 side plank
D3 other side 
D4. Rest  

REPEAT WORKOUT FROM BEGINNING/ total of 4 rounds of everything.

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

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- 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

BLOCK A

In a plank position, alternate tapping your shoulders without wiggling the hips

Shoulder taps

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

DB Arnold press (alternating)

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

BLOCK B

BLOCK C
C1. Press Jacks 30sec 
C2. lateral raises 30sec
C3. DB Tricep kickbacks 30sec 
C4. Rest 30sec

- Jump your feet out as if you’re doing a jumping jack
- Alternate pressing DB overhead with each jump out!

DB Jack Press (alt)

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

BLOCK C

BLOCK D
D1. Leg raises 30sec 
D2 side plank 30sec 
D3 other side 30sec 
D4. Rest  30sec

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

W1/D2

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