Name: Playbook - Danielle Gray - Upper Body Strict Strength
Uploaded: 2023-08-23T00:22:40.767Z
Duration: 30 min
Description: Upper Body Strict Strength

Start off with some core activation to recruit those muscles for your upper body movements. Focus on time under tension, control, and tempo! Slow eccentric movement and sharp concentric movement while using your breath.

Start in a high plank, shoulders over wrists, bottom tucked under, ribs in, legs straight, feet apart. Try to keep your hips square as you lift the opposite arm and opposite leg together to touch the elbow to the knee. 

Modifications: 
- Plank Hold 

Progressions: 
- Extend out before bringing the elbow to the knee (Demonstrated)

Reps are total

Plank Elbow to Knee Touches

Lie on your back, hands placed one on top of each other behind your head, knees together, and drop your knees to the side. Keeping your chin away from your chest, crunch up and keep your knees together. Feel your chest pulling to the ceiling.

Reps are per side

Oblique Crunches

Start on your side and lift your hips, circle the leg forward and then backwards. Keep your hips flat and core engaged. 

Modifications:
- Side Plank on Elbow and Knee
- Side Plank on Hand and Knee

Progressions:
- Side Plank Hand and Foot Ankle Weights

Reps are per side per direction

Side Plank Leg Circles

Core Activation

Use medium dumbbells for this circuit - most likely 8-15lbs - something where you can maintain your form on the last rep

Keeping your elbows still by your side, curl the weights up and squeeze the bicep. Do not let the shoulder joint move at all. Lower down slowly until the joint is almost straight at the bottom, but keep tension. Repeat. If the shoulder joint moves continuously, decrease the weight.

Bicep Curls

Start in quadruped on the floor (on all fours), bend your elbow and keep it still as you extend the arm as straight as you can contracting your tricep. Bend the arm back slowly as you maintain the elbow's position. Do not let your shoulder move. 

Modification: 
- Standing Bent Over Tricep Push Backs 

Progression: 
- Plank Tricep Push Backs

Tricep Push Backs

Brace yourself with slightly bent knees. Keep your bottom ribs tucked under as you put your arms overhead. Slowly bend the dumbbell back behind you while keeping your elbows in place.

Standing Skullcrushers

Using either 1-2 dumbbells, lift your arms to horizontal, control down, and straight up to the side, control down with a soft elbow bend. Keep your core tight.

Progression:
- Kneeling

Reps are per front and side raise

Front & Lateral Raises

Start in downward facing dog and push your armpits towards the floor. This is your resting position. Keeping as straight a line as possible from wrists to hips, bend your arms and lower the top of your head to the floor and push back up. The range should be small. If your shoulders have intense pressure, you're leaning too much. Gaze should be in between your legs. 

Modifications: 
- Bend knees slightly 

Progressions: 
- Elevate feet
- Half Handstand Push Ups
- Handstand Push Ups

Inverted Push Ups

Dumbbell Upper Body

Upper Body Strict Strength

10 Min Arm Strength & Definition

Upper Body Strength EMOM

This is what i needed 15 year shoulder weakness! Should i do this everyday!

Anonymous

Gym Day: Boulder Shoulders

My two subluxated shoulders weren’t able to do pull ups today. I grabbed a small band and tried to simulate the movement, but, is there another exercise I could do instead? Thank you!

Michelle

Linda

W2/D2 Core & Upper Body

Instructions are efficient and short to the point♥️

Forouzan

Strong Arm Sculpt: 5/23/22

It was challenging but not frustrating which keeps up motivating

Her workouts are easier to get through now that we’re doing it together instead me just doing it myself. Alot of the exercises I’ve never really done before so it was a real challenge for my core and balance.

David

VIP 1.1 Core & Upper Body

Chin Up Conditioning Follow Along

Upper Body Strength: 8/26/21

I certainly have progress to be made but this made me feel so powerful! Super fun to get upside down too!

Upper Body Strict Strength

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