Name: Playbook - Dana Linn Bailey - W4/D4 Upper body
Uploaded: 2021-11-01T14:44:40.998Z
Duration: 45 min
Description: W4/D4 Upper body

Jaryn Becker

I like it when it feels like a short session.

Kimberly

Grace

Laura

DAY 4: UPPER BODY

CIRCUIT: 3 rounds 
- 12 Wide to Narrow Push Up (modify with walking hands)
- 12 Inverted Row
- 12 Pike Push Up
- 12 Superman Around the World
- 12 Chair Dips

CORE CIRCUIT: 3 rounds 
- 30 sec V-sit Up and Over
- 30 sec Plank Toe Touches
- 30 sec Hollow Body Fly Away
- 30 sec Side Plank Hip Dip (each side)

- Start in a wide push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly, moving them into a close grip position 
- Complete a close grip push up and press explosively off the ground, moving your hands back to wide position 
- Switching back and forth for time or reps

Explosive push ups wide to narrow

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted row

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and circle your arms out and up to overhead 
- Reverse the movement back to starting position

Superman around the worlds/Cobra wings

- Place your hands on the front edge of the chair just outside your 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

Chair dips

CIRCUIT

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

- 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

- Start with your arms forward and legs extended 
- Bring your legs and torso up, circling your hands out an up overhead 
- Lower your arms and legs with out touching the floor 
- Repeating the sequence for time or reps

Hollow body fly aways

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

W4/D4 Upper body

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