Name: Playbook - Branden Hayward - Upper Body
Uploaded: 2024-05-30T23:57:14.510Z
Duration: 40 min
Description: Upper Body

ZERO gym equipment required. 

Some videos in this category include use of light dumbbells and/or light resistance bands. As noted in each exercise, *this equipment is not needed to successfully perform the exercise.*

Additionally, some household equipment is used in these videos. They include: 
a bedsheet, 
door that closes securely. 
paper bags, 
carpet, 
bench, 
yoga mat. 
If you have some or all of these household items for use, great, if not, perform the exercise without them. (Or, in the case of the rows, skip exercise.)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Alternate each rep 
- rep count is TOTAL number of reps 

TO PROGRESS: keep both knees elevated 1” off floor entire time. Very difficult to do with ball on back (but very effective).

Bird dog

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push-ups

I would only ever do this with a SECURE/STRONG door that latches securely. 
I tie a knot in a bedsheet, as shown. 
Loop knotted side over top of door, shut door securely. 
Execute bodyweight row. Further forward my feet are, the more challenging it becomes. 
To progress: grab further down on sheet. 
To regress: grab higher up / walk feet further back.

Bedsheet row setup + execution

Take one hand wide and parallel with face. 
Other hand is closer to body and parallel to chest. 
Perform half your reps like this, then switch for second half of set.

Uneven pushups

Special equipment not necessary. 
Simply use paper bags under your hands, on any carpeted floor. You could even do this in a garage. Lifting thighs up is optional (potentially more activation, but also potentially greater lower back engagement. If lower back starts to feel stiff, drop thighs.)

Swimmers

- 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
- to progress: walk feet further forward (demo’d here) and/or lift one foot up off floor 
- to regress: don’t dip down as far, walk feet further back towards bench, put more weight/effort in feet/legs

Bench dips

Bottle of water, wine, etc. can replace dumbbell here. 
Can also be done with zero added weight. 
To progress: keep arms alongside ears the ENTIRE time. Makes it much more difficult and effective. My demo here shows easier version of arms being in front of face entire time.

Arms up sit up (added weight unnecessary)

1. Perform 2 walkouts (beginner) or 3 walkouts (intermediate/advanced). 
2. Break for 10 seconds. 
3. Repeat steps 1 and 2, seven more times. For total of 8 circuits.
I made it easy to keep track of reps and breaks. Just press the checkmark next to each set, below, as you complete it. There’s a timer at the top of this page to time your breaks. :)
To progress, add in 1-3 push-ups when in plank position, and / or add a jump to your squat when standing up each time.

Upper Body

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