Name: Playbook - Brittan Pack - W3/D4 BW strong arms
Uploaded: 2023-12-26T19:39:40.574Z
Duration: 25 min
Description: W3/D4 BW strong arms

Jumping jacks but arms go in the shape of a diamond!

Diamond jacks

-From a standing position roll down into a plank
-step each leg forward one at a time then back to plank
-hand walk backwards to standing

Roll down spider plank

- from a plank position
- Engage your lat as you pull your elbow up and back
- Keep your hips squared

Bodyweight renegade rows

-come into a low squat with hands on the floor
-hop back into a plank
-hop forward into squat
-stay low in squat, bringing your chest up
-hands back to the floor to repeat

Catchers

-twist at the top is optional!
-push through glutes and hamstrings, reaching high with the arm

Tabletop bridge

W3/D4/C1 bw arms/core

Challenge! Do as many star jacks as you can, then alternate with regular jacks as needed

Jack to star jack

- Begin in a push up position
- Lower body down to the ground
- Push through your arms to rise back up

push up

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and pull your elbows down by your sides, squeezing your lats 
- Reverse the movement back to starting position

Superman lat squeeze

In Superman position, rotate arms up and back

Superman angel

-forearm plank position 
-move forward and back from pushing your toes

Plank saw

W3/D4/C2 bw arms/core

*modify as needed (shown by not jumping or stepping one leg back)
- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into a strong plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee finisher!

W3/D4 BW strong arms

W1/D1 Bodyweight lower strength

Sarah

W1/D2 Bodyweight Upper Strength

W1/D3 Bodyweight strong legs + core

Loved it! Short workout but left me sweating!

W1/D4 BW strong arms

Holy crap. I’m gonna hurt tomorrow!! 👌

Kicked my butt! Can't wait to try this again and see if I can do more reps and improve next time.

Jess

W1/D5 Bodyweight Total Body Strength

Lunge jumps about did me in 🙈 Such a good lower body burn!

W2/D1 BW Lower

W2/D2 BW Upper

W2/D3 BW Strong Glutes + core

W2/D4 BW Upper

W2/D5 BW total body

W3/D1 Bodyweight lower strength

W3/D2 Bodyweight Upper Strength

W3/D3 Bodyweight strong legs + core

W3/D5 Bodyweight Total Body Strength

W4/D1 BW Lower

W4/D2 BW Upper

W4/D3 BW Strong Glutes + core

W4/D4 BW Upper

This was a great workout program to get me back into excersing. It pushed me, and I feel stronger and ready for what's next! Brittan is great!

W3/D4 BW strong arms

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