Name: Playbook - Coach Calli - Upper
Uploaded: 2023-12-01T18:22:38.769Z
Duration: 60 min
Description: Upper

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

• 90 degrees in both hips and knees.
• Lean over front knee and thread arm under to feel a stretch in the back of hip. You may also feel a slight stretch in inner thighs. 
• Flip legs over to do both sides—without moving feet! 
• Extra challenge: as you flip legs, try using no hands.

90/90 stretch

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

Swing each arm across body and in forward & backward circles

Arm swings

Warmup

• Chin ups can be modified to underhand lat pull-down.
• Shoulder press can be done seated or standing depending on what works best for your space.

- Grab the bar with your palms facing you (underhand)
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

MODIFY IF NEEDED! 
Modifications: negative chin ups, assisted chin ups, or switch to underhand lat pulldowns

Chin-up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

- Start in a plank position 
- Squeeze abs to drive knees towards your chest
- Alternate sides, increase speed as you feel comfortable

Reps are for EACH SIDE. 1-1, 2-2, 3-3… all the way to prescribed reps.

Mountain climbers

Push/Pull Vert.

- Grip the bar with preferred width, forehead under the bar
- Get shoulder blades set and unrack the bar
- Take a breath and bring the bar down to your mid chest , keeping elbows slightly tucked
- Push the bar up engaging your chest

Note: the set up time, do not rush into reps. As the weight gets heavier for you, don’t hesitate to ask for a spot

BB bench press (flat)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up and back, keeping your elbows close to your body
- Engage your lats/shoulder blades as you pull up 
- Come down in a controlled motion, keeping spine neutral and core engaged

Bent over row, DB

- Place your arms extended by your sides or under hips
- Raise your bent legs, crunching around and down into chest

Extra challenge: At the top, raise your hips off the ground

Reverse crunches

Push/Pull Horiz.

• triceps can be done with DB or cables
• biceps can be modified to DB or cable if you don’t have an EZ bar

- Place weight on your shoulder, cup both hands under one end of dumbbell
- Lift weight, starting up overhead
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

OH tricep ext, DB

- Keep your elbows close to your body
- Grip the inside handles on EZ bar
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bicep curls, narrow

Arms 1

• tricep kickbacks can be modified to cable pressdowns

- Hinge forward keeping a bend at your knee
- Hold dumbbells in each hand, upper arms bent at your sides
- Extend your arms, drawing the weight back and up, engaging your triceps
- Lower back to starting position, keeping elbows up

Tricep kickbacks

- Hold one dumbbell in each hand
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Focus on lateral delts to “sweep” weight up

Upper

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