Name: Playbook - Cora Miller - Upper Strength 4
Uploaded: 2022-11-13T04:26:36.936Z
Duration: 30 min
Description: Upper Strength 4

Run through this at a good pace for 6 minutes, at least 2 rounds

- Reps are each side 
- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

*if you do not have a band, just mimic the video movement and focus on activating your upper back

Resistance band pull aparts

Warm up

Circuit one here, we are working a bench or floor press with 10-8-6 reps. You are going to super set that with pull ups or band and towel rows. **If you do not have the option to do either, you can a floor pull up which you do by laying on the ground like you’re at the bottom of a push-up, hands over your head. Pull your elbows down toward your hips with your hands wide like a goal post, squeezing your lats and upper back for a two second pause at the bottom and repeat (YouTube it!)

- Grip the bar or dumbbells and bring them down to your chest  
- Slight pause at the bottom 
- Push the bar straight up engaging your chest


*if you do not have a bench, you can do floor press as well (same as bench but on the floor - increase reps if you do)

Bench press

- if you do not have a pull up bar, you can do bent over rows with your dumbbell OR towel rows (see video)

Pull up or Towel Rows

Press it

Similar to the first circuit, we are going to do bent over rows and db snatch. do both as quickly as possible with a good solid form and rest 30 seconds in between

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Upper Strength 4

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