Name: Playbook - Cora Miller - Upper Workout 1
Uploaded: 2022-11-13T04:26:36.918Z
Duration: 30 min
Description: Upper Workout 1

Push and pull day focused on building strength through the chest and back.

- 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

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

Warm it up

Superset these so hit the bridge press and the row back to back no rest and then rest for 1 minute

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

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

Bent over dumbbell rows

Push + Pull

We are going to run 8 to 12 benchpress and pair with immediately going into max push-ups. 
*if you do not have a pull up bar, you can do towel or floor pull ups.

- Grip the bar or dumbbells and bring them down to your chest  (video is of a single kb press, you can use two if you have them)
- 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) even with just a back pack

Bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

*option to scale to knee push ups if needed or do push ups onto a box or chair

Upper Workout 1

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