Name: Playbook - Coach Calli - W4/D4 Upper 2
Uploaded: 2023-12-11T08:26:34.241Z
Duration: 45 min
Description: W4/D4 Upper 2

Get ready to go heavy! Keep good form, but push outside of your comfort zone. 
Ask for a spotter! And take full rest times.

Hit “Start Now” to view and begin the workout  ⬇️

• 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

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”

- Holding a TRX strap in each hand, lean back slightly and maintain tension through the strap
- Pull your body toward the handles by pulling arms into a “Y”
- Engage your upper back/shoulders as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX facepull

- 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

Warmup + Core

- On an incline bench, start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up. Incline should not be too flat, nor too vertical

Incline chest press, DB

- 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

- Start sitting on a bench, holding dumbbells with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated DB arnold press

- Hold the bar underhand with arms just inside shoulder width
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Note: Sup = supinated = underhand

Sup. lat pulldown

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

W4/D4 Upper 2

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