Name: Playbook - Coach Calli - W5/D3 Upper & abs
Uploaded: 2023-12-01T18:22:39.027Z
Duration: 40 min
Description: W5/D3 Upper & abs

This week is about strength! We’re decreasing reps, increasing sets. Keep intensity/load high, and take full rest times.

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

- 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

• 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

Core superset 1

- 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

Chest press, flat, 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

- 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

Horizontal upper

- Grab the bar just outside shoulder width apart, with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down below chin, engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

- 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 upper

- 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

• 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

W5/D3 Upper & abs

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