Name: Playbook - Cora Miller - Upper Strength 3
Uploaded: 2022-11-13T04:26:36.930Z
Duration: 30 min
Description: Upper Strength 3

We’re going to hit a huge upper body lifting circuit here so take your time, hit good quality movement and then take a good about of rest.

7 minute warm-up here to just move consistently through the movements

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- 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 have no band, just mimic the movement in the video and focus on activating your upper back and shoulders

Resistance band lateral raise

- 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

*Kip if you’d like or do floor pullups

Assisted pull-ups

Warm up

We hit the arms, shoulder and chest with this huge superset. We are going to hit all 4 movements before taking 2-3 minutes break. Focus on mine muscle connection through these reps and go as heavy as possible

- lie on a bench or the floor with your weight at your chest
- Focus on squeezing that weight while you push it up until your arms are fully extended 
- this will work the chest and shoulders at the same time 

*scale to using whatever weight you have, even a backpack or it sounds funny but a milk/water jug and if nothing, focus on pushing your palms together and pressing up until your arms are straight

KB/DB Pinch press

- do a regular push up but at the top, hold a plank and tap both shoulders like the video 

*scale to doing these from your knees

Push up tap tap

- start standing feet hip distance apart 
- grip your kb or use a dumbbell (hold sideways) 
- curl up toward your check squeezing your bicep at the top

Kettlebell or dumbbell horn curl

- 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

PUMP it up!

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

*scale to clapping push-up from your knees

Upper Strength 3

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