Name: Playbook - Cora Miller - Upper Strength 7
Uploaded: 2022-11-13T04:26:36.952Z
Duration: 30 min
Description: Upper Strength 7

Hit the first portion with power in mind on the cleans which you can also do with a set of dumbbells. Then on our arms finisher, work 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

- 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

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

Hang power clean

- 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 7

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