Name: Playbook - Brittan Pack - W4/D2 BW Upper
Uploaded: 2023-12-26T19:39:40.632Z
Duration: 30 min
Description: W4/D2 BW Upper

Let’s go let’s go!!
You’ve got 45 seconds of work with a 15 second rest.
You’re not racing reps, you can go slow and controlled 💪🏼

Jumping jacks but your arms go out down forward down

Military Jacks

*modify to knees
- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Plank to down dog ankle tap

- Jump rope motion without the rope - or with the rope if you have one!

Jump rope

- 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

-sit on the floor or chair/bench and lift yourself off the ground
- bending at the elbows, careful not to dip into the shoulders
- push up into the heel of the hand, engaging the triceps

Tricep dip

-leaning slightly forward from the hips, keep the core strong
-alternate arms and legs forward and back as if cross country skiing

Skiers

-hinge at the hips at a 45 degree angle
-lift arms slow and controlled, squeezing the muscle-above the ears (I)- out to the side (T) - up in the middle (Y)

I to T to W

-Perform a push up
-hold a plank and tap one hand to opposite shoulder then place back down and the other hand to opposite shoulder
- modify to knees

Push up shoulder tap

W4/D2 bw upper

W4/D2 BW Upper

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/D4 BW strong arms

W3/D5 Bodyweight Total Body Strength

W4/D1 BW Lower

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!

W4/D2 BW Upper

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