Name: Playbook - Ant West - Upper Body Circuit
Uploaded: 2020-11-27T21:44:56.721Z
Duration: 25 min
Description: Upper Body Circuit

- Today we will be focusing on upper body, training in a more functional style while incorporating circuits
- Going from one exercise to the next with no rest, then rest after entire round is complete
- This workout is focusing on stabilization and time under tension

- Pike Press
- Best Crawl + plate push
- Push-up + row
- Medicine ball slam
- Dumbbell row to kickback

- Pike Press
- Best Crawl + plate push
- Push-up + row
- Medicine ball slam
- Dumbbell row to kickback

- These are focusing on strengthening your shoulders and building muscle
- If these are too hard you can do them on your knee
- Shooting for sets of 8 but if you cannot do that many do what you can, always progressing!

Pike Press

- A lot of shoulder work here
- bear crawl then slide a plate, if you don’t have a mat like this you can use a medicine ball instead and roll it

Bear crawl + plate push

- Chest + back!
- This is great for stability
- You can spread your legs out for extra balance if needed
- No need to go super heavy on these, pick a weight you can do the correct form with

Push up + Row

- If you have access to a ball that bounces that’s great if not you can use one filled with sand that doesn’t bounce
- Try to keep the movement as smooth as possible

Med ball slam

- Working the back and triceps 
- Your legs should be wider than your shoulders if you need extra stability 
- This is about form abs tension over maximum weights

Upper Body Circuit

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