Name: Playbook - Cody Wright - W9/D1 Upper Body Strength
Uploaded: 2023-06-02T17:02:49.080Z
Duration: 60 min
Description: W9/D1 Upper Body Strength

- Run as fast as you can for the target distance

Sprint

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Work for time, distance, or calories
- Increase speed as comfortable

Ski Erg

Assault Bike

Warm Up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent Over Row

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Standing Barbell Shoulder Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

Dumbbell Incline Fly

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shrug

- Start the movement standing bent over with 
 a dumbbell in each hand hanging down toward the floor
- Keep a slight bend in the elbows and your back straight and parallel with the floor
- Raise the dumbbells up and out away from your sides until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Rear Delt Fly

Giant Set:

- Hold the plate with your palms facing each other
- Curl the plate up engaging your bicep as you curl
- Lower down with control

Plate Hammer Curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Superset:

- Hold the rack with your arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow Body Leg Raises

Oblique Heel Taps

Banded Core Rotation

Core:

- Start with your hands just outside the shoulders
- Bend at the elbows to come down keeping your body in a straight line
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Finisher

W9/D1 Upper Body Strength

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