Name: Playbook - Brittany Hoskins - wk1 Upper Body + Abs
Uploaded: 2024-03-28T16:02:03.614Z
Duration: 45 min
Description: wk1 Upper Body + Abs

Sneha

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Can do assisted with knees on the ground when needed :)

Push-up

Warmup

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

Tap each shoulder twice
Do 6 mountain climbers 
= 1 rep

Shoulder tap into mountain climber

-start in a plank position
-jump feet up to hands
-jump back to plank position 
-repeat

Half burpee

Circuit 1

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- hands on the ground behind you
- bring knees and chest together and then extend legs out while dipping back

In and out crunch

Circuit 2

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Keep arms parallel to the floor
- Get a deep stretch and extend out fully contracting your triceps

Kneeling tricep overhead extension

- Start with your hands just outside the shoulders, hands elevated on a bench with an underhand grip
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

bench push-ups

Kneeling front raise

Circuit 3

- Lying face up with knees bent and feet flat on floor
- Hold kb with your arms in front 
- Curl head and shoulders off the floor engaging core
- Bring the kb in front of body as you sit up
- Return to starting position under control

Kettlebell Sit Up

Reverse sit up

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

wk1 Upper Body + Abs

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