Name: Playbook - Danielle Gray - W2/D1 Upper Body
Uploaded: 2022-07-20T15:39:28.436Z
Duration: 30 min
Description: W2/D1 Upper Body

Please complete a 5 minute cardio effort and/or the TLAG Warm Up prior to starting.

Complete all exercises in order once through, then repeat again for the next set(s). Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

Start in a high plank with knees apart, control your lower down to a forearm plank keeping your hips still. Place your hand where your elbow was and push back up to a high plank keeping your hips still. 

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Plank Push Ups

Put a larger loop band around your feet, hinge forward, and squeeze your elbows behind you while keeping your shoulders away from your ears.

Banded Bent Over Rows

Put your hands behind you on a raised surface fingers facing forwards. Keep your hips close to the box or bench and bend your elbows close to 90° and push all the way back up. 

Modification: 
- Seated on floor 

Progression: 
- Straight Legs (demonstrated)

Tricep Dips

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

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, shrug your shoulders all the way up to your ears, and then relax. Do not bend your arms! This is the toughest part. If it's too challenging, modify. 

Modifications: 
- Half Handstand Hold
- Quadruped Protraction & Retraction

Progressions: 
- Full Wall Handstand Shoulder Shrugs

Half Handstand Shoulder Shrugs

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