Name: Playbook - Victoria D’Ariano - W2/D2 Upper body
Uploaded: 2021-01-18T11:45:18.633Z
Duration: 45 min
Description: W2/D2 Upper body

- Standard Push-ups 
- Back Widow 
- Reverse Superman 
- Bird Dogs 
- Plank Up & Downs 
- Dips

"- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."

Pushups ( Until failure)

- Lay on the ground with your elbows on the floor
- Push through your elbows bringing your upper body off the floor
- Come down with a controlled motion

Back widow

- Lay on the ground facedown
- Raise your upper body bringing your arms as far back as possible
- As you come up engage your glutes

Reverse superman

- Start with your hands and knees on the floor
- Keep your core tight and back straight
- Extend one arm and opposite leg
- Repeat on the opposite side

Bird dogs

-10 Reps/arm
-Maintain same form as traditional plank.
-Keep you core engaged to help stabilize and limit rocking back and fourth.
-Complete all one side and then alternate or alternate each rep.

Plank with Up & Downs

-Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
-Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
-Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
-Push up through your palms back to start.

Dips ( until failure)

W2/D2 Upper body

Simi

You should specify if the number of reps is per leg or total

Sara

Erin

W1/D1 Legs

I didn’t fancy the Black Widow because it really hurt the skin on my elbows…

Anna

W1/D2 Upper body

Andreea

W1/D3 Cardio circuit

Love these workouts!!!! The first and second page of this particular workout don’t matchup so I was a bit confused.

W2/D2 Upper body

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