Name: Playbook - Brittan Pack - W4/D4 BW Upper
Uploaded: 2023-12-26T19:39:40.641Z
Duration: 30 min
Description: W4/D4 BW Upper

Feeling strong in week 4?! If you have the time, I challenge you to do 4 rounds instead of 3! You’ve got this 👊🏼

-hinge slightly forward at the waist
-move opposite arms and legs
-intentional and strong movements 
We’re warming up here!

Modified skiers

-roll down, walking out to a plank
-bring opposite knee to elbow
-walk your hands back and roll back up to standing

Inchworm knee to opposite elbow

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
-bring arms up and out
- Increase speed as you feel comfortable

Butt kickers

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

Tabletop bridge

W4/D4/C1 bw upper

Slow and controlled!
Squeeze your lats/back muscles
Core is tight, don’t let your back sag

Low plank side plank lat squeeze

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

Jack to star jack

Bear walk side to side

-come into a push up position, hands just outside of shoulder width
-come down into a push-up, come halfway up, then back down, then all the way up 
*modify on knees

Double pulse push up

W4/D4/C2 bw upper

*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!

W4/D4 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/D2 BW Upper

W4/D3 BW Strong Glutes + core

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/D4 BW Upper

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