Name: Playbook - Cora Miller - Upper Strength 8
Uploaded: 2022-11-13T04:26:36.957Z
Duration: 30 min
Description: Upper Strength 8

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

Cardio of choice

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

- Holding a dumbbell at your chest (or two at your shoulders) lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell(a)overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Circuit 1

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

Upper Strength 8

More workouts from Cora Miller