Name: Playbook - Coach Calli - W1/D2 Upper Body: Phase 1
Uploaded: 2023-12-05T10:17:40.095Z
Duration: 25 min
Description: W1/D2 Upper Body: Phase 1

Working your entire upper body. A pair of DBs would be helpful, but you can use gallons of water or put books in a bag if needed.

General training phases on this program:
- Phase 1: Acclimation & isometrics (holding)
- Phase 2: Volume & intro to plyometrics
- Phase 3: Strength & speed
- Phase 4: Plyometrics & high intensity

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

Swing each arm across body and in forward & backward circles

Arm swings

• 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”

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• 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

Full Warmup - 5min

On the floor! No equipment needed.

Push Up Mods: Instead of incline push ups (which can be done off of a couch, wall, or countertop), you can modify to knee push ups

Side Plank Mods: go on the knees instead. You need to do reps for each side

• Start in elbow plank position, feet wider than shoulder width
• Reach one arm straight out, think “bicep to ear”
• Keep hips level, alternate sides

Plank reach

- Start with your hands on a bar, or box, or countertop
- Perform a push-up coming down slowly, elbows tucked, ribcage to bar
- Keep your core engaged

Incline push up

• Laying on floor, knees bent
• Squeeze abdominals to sit all the way up
• Try to not push with your back or have feet come up

Sit up

Circuit 1

3x30:15
A pair of DBs (or any safe, makeshift external weight) is preferred

Chest presses can be done on the floor, bench not needed

- Start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and VERY SLOWLY lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up, and do not rush the eccentric.

Eccentric chest press, flat, DB

- Lay with your legs slightly bent out in front of you
- As you raise your legs, reach your arms up and in
- Slowly lower yourself back and try not to use momentum
 
Modification: bend knees/elbows and shorter range of motion if you have discomfort in low back

V-up

Bicep curl to shoulder press.

• Hold a DB in each hand
• Bicep curl the weight up
• Then press the weight overhead
• Return in the same motion. Repeat for reps.

Can be done seated or standing, depending on what makes sense for your workout.

W1/D2 Upper Body: Phase 1

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