Name: Playbook - Cora Miller - Upper Strength 2
Uploaded: 2022-11-13T04:26:36.924Z
Duration: 30 min
Description: Upper Strength 2

Hit the first portion with intensity on movement quality, working good contractions through every press push and pull.

* run, bike, row, ski, or do:
1:00 jumping jack 
1:00 mountain climbers 
1:00 burpees

Cardio of choice

- As you bring the arms up and your legs up, engage your abs like the video

Dead bugs

- start by doing a push up and then transition into a down dog then back to push up 
- focus on really opening up your upper back in the down dog

Push up down dog

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank rotations

- use any line or even an imaginary one
- jump back and forth over the line working your legs and calves

Line hops

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

* if you do not have a band, then make the movement without and focus on activating your upper shoulder

Resistance band lateral raise

Warm it up

For our upper strength, we are pairing a shoulder press with a rowing and push-up combination

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

* option to sub in a barbell if you have it, or kettle bells or backpack

Dumbbell standing shoulder press

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Press it high

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Place your hands on the front edge of the bench or chair 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

Upper Strength 2

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