Name: Playbook - Brittan Pack - Body weight shoulders and back
Uploaded: 2023-12-26T19:39:40.414Z
Duration: 12 min
Description: Body weight shoulders and back

45 seconds of work
15 seconds of rest 
Complete 2x for your 12 minute burner 🔥 but if you have the time, go for 3 rounds! 🙌🏼

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

Up down plank

-keep core tight
-don’t sink into shoulder
-pull through your back when you reach to the sky

Rotating side plank

- 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 up

- Lying face down on the ground, arms and legs extended
- Raise both your arms
- Engaging your back and glutes as you lift
- Pause at the top and pull down with your lats/bring your elbows to rib cage 
-arms back above head
- Lower back to starting position

Superman lat pull down

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Body weight shoulders and back

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