Name: Playbook - Coach Calli - W4/D6 Upper & abs B
Uploaded: 2023-12-01T18:22:39.014Z
Duration: 30 min
Description: W4/D6 Upper & abs B

Compound lifts are fewer reps, higher intensity. Increase the weight from last week.

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”

• 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

Warmup

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

Mountain climbers

- 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

• Go down into squat position, get hips low while keeping chest mostly up.
• Put elbows on inside of knees, and drive elbows out to widen knees.
• Both feet on floor, one hand on floor and rotate other arm up.
• Finish with air squats

Squat mobility warmup

Ab superset 1

- 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

- Begin supine with knees bent 90 degrees and arms extended up towards ceiling
- Straighten one leg and opposite are at a time, keeping core engaged
- Squeeze abs to bring arm/leg back in, then alternate sides

Deadbugs

Horizontal set

- 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

- 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

- Hanging from the bar, keeping your legs extended with a slight bend in knees
- Initiate with abs and lats to bring knees up into your armpits
- Lower legs back down
- Avoid swinging

Modification: may use arm slings if not able to hold on to the bar

Hanging leg raises

Vertical set

- 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

• Laying on floor, bend knees with feet on the ground.
• Arms extended long at side, with chest & shoulders crunches up
• Reach down one side to touch heel, squeezing obliques, alternating sides

Ankle taps

• Laying on floor with knees bent, cross one ankle over opposite knee
• Take the opposite elbow to crunch across body to the elevated knee
• Do all reps, then switch sides

W4/D6 Upper & abs B

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