Name: Playbook - Brad Jackson - W5D1: Upper Body Challenge
Uploaded: 2022-05-04T04:21:17.012Z
Duration: 20 min
Description: W5D1: Upper Body Challenge

Welcome to the last week of this program!

This week we will challenge your body and see what your capabilities are.

We will be testing using a 20 minute, upper body AMRAP which requires you to test your muscle endurance, technique and strength by complete ‘As Many Reps As Possible’ (AMRAP) within the time limit.

How every many reps you complete in the time limit is your final score, which can be used to show improvement and your fitness ability as you train more.

For this AMRAP, you will have 20 minutes to go through the upper body exercises that you have done during the program and get as high a score (with good technique) as you can.

Each round of exercises contains 110 reps total, including any exercises that are done for time. 1 second equals 1 rep.

Aim to push through all the way to the end, every rep/second counts.

Good luck!

1. Start with your hands just outside the shoulders and feet placed slightly inside shoulder width. 

2. To make this exercise easier, drop your knees to the ground whilst maintaining a straight back.

2. Bend at the elbows to come down, bringing your chest approximately 1-2” off the ground/surface

3. Keep your core tight as you come down, maintaining a straight line from your heels to your shoulders.

4. Extend your arms engaging your chest as you come up

Push Up (Knees)

1. Start in a hand plank position, hands underneath shoulders and feet placed slightly apart

2. One hand at a time, step up onto a small block until you’re in a incline hand plank position

3. Step back down into the starting position

4. Repeat

Hand Plank Step Ups

1. Place your hands directly underneath your shoulders, fingers pointing forward

2. Feet shoulder width apart

3. Extend up into a held position with a straight line running from your heels to your head

4. Hold for time

Hand Plank

1. Start in a hand plank position.

2. Raise your hips as much as you can keeping your legs extended

3. Lower your head towards the ground 

4. Press yourself back up to the starting position (point 2).

Pike Push Up

1. Set yourself up into a hand plank position. You can drop your knees to the ground to make it easier for yourself.

2. Your goal is to raise one hand off the ground and tap the opposite shoulder, whilst maintaining balance.

Shoulder Taps

1. Position a bar in a rack to about waist height (can also use a table).

2. Place your heels on the ground with your arms fully extended  

3. Place your palms facing away from your face. Your body should be straight hanging underneath the bar 

4. Flexing the elbow, pull your chest towards the bar, retract your shoulder blades

5. Pause at the top then control yourself down to starting position

Pronated Inverted Row

1. Position a bar in a rack to about waist height (can also use a table).

2. Place your heels on the ground with your arms fully extended  

3. Place your grip with your palm facing towards your face. Your body should be straight hanging underneath the bar 

4. Flexing the elbow, pull your chest towards the bar, retract your shoulder blades

5. Pause at the top then control yourself down to starting position

Supinated Inverted Row

1. Lying face down on the ground, arms and legs extended

2. Raise both your arms and your legs 

3. Engaging your glutes as you lift

4. Squeeze your shoulder blades together and bring your arms in towards your shoulders like a row

5. Outstretch your arms back out in front of you 

5. Lower back to starting position

Superman Rows

1. Get into a seated position with knees bent (make harder by taking feet off the floor).

2. Keep your back straight and lean back to 45 degrees 

3. Clasp hands together in front of your core

4. Twist your torso from side to side reaching slightly behind your body

Russian Twists

1. Lay on your back
 
2. Raise one leg off the ground until straight up, keeping knee straight

3. Lower your leg slowly, alternating with the other leg as you pass down towards the ground

W5D1: Upper Body Challenge

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