Name: Playbook - Demi Bagby - Friday: Upper Body & Core
Uploaded: 2023-06-05T16:45:19.370Z
Duration: 20 min
Description: Friday: Upper Body & Core

- Hand release push-up
- Plank knee to elbow
- Hollow hold
- Plank walk out 
- Bicycle kick
- Pike push-up
- Superman lift

-Lower your self from push-up position to the ground
-At the ground release your hands from the ground
-Replace your hands and press yourself up 
-Repeat

Hand release press-up

-Start in a push-up plank position
-One knee at a time bring the knee up to your elbow and back 
-Repeat for time or reps

Plank knee to elbow ( 6 each side )

-Lay on the ground with your arms extended overhead
-Raise your arms and legs off the ground into the hollow position
-Hold for time

Hollow hold

-Perform a plank drop down and back up 
-Walk your hands out into and extended plank 
-Repeat sequence

Plank drop walk out

-Lay on your back 
-Do bicycle kicks back and forth for time or reps required

Bicycle kick  (15 each side )

-Start on your hands and feet with slightly bent legs
-Lean forward shipping most of the weight to your hands and lower your head towards the floor
-Press yourself back up to the starting position
-Repeat

Bent knee pike push-up

-Lay flat on your stomach with body at full extension
-Raise your arms and legs off the ground into a superman position 
-Lower and repeat

Superman lift

Friday: Upper Body & Core

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

Wednesday: Full body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Friday: Upper Body & Core

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