Name: Playbook - Eian Scully - W1/D1 Upper Body & Conditioning (Beg)
Uploaded: 2022-11-14T22:25:35.550Z
Duration: 60 min
Description: W1/D1 Upper Body & Conditioning (Beg)

Antonio

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Lay on a bench with your shoulder back and down 
•Press the dumbbells up and together and squeeze your chest

Gym DB bench press

•Start with your right knee and right hand on the bench, left foot on the floor
•Row the dumbbell up, think about pulling back from the elbow and squeeze your lat at the back

Gym DB bench row

Circuit 1

•Sit on a bench hold the dumbbells at shoulder level
•Press the dumbbells up overhead

Gym DB shoulder press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Circuit 2

•Start in a split stance, leaning slightly foreword with core engaged
•Pull the cables in to chest level, squeezing your chest at the top

Gym cable low to high flys

•Start in a half kneeling position, core tight
•Pull the rope to your forehead while trying to separate it, squeezing you lower traps and mid back

Gym rope face pull

Circuit 3

•Stand tall, shoulders back and core engaged 
•Curl the dumbbells up without moving your upper arms, squeeze your biceps at the top of the movement

DB double biceps curl

•Stand tall, core engaged 
•Hinge forward slightly with your upper arms locked by your sides
•Push the rope down towards the top of your hips squeezing your triceps at the bottom

Gym rope triceps extension

Circuit 4

•From a standing position bend your knees and engage your core (athletic position)
•Jump your feet apart and raise your hands overhead
•Jump your feet back together and lower your hands back to your sides

Jumping jack

•Start standing tall
•Lunge foreword with your right foot so your front knee does not pass your toes
•Return to the start position and repeat lunging forward with your left foot

Alternating lunge

•Start in a low plank position, keep your core and glutes engaged
•Lift your right arm straight out in front of you, thumb up like a hitchhiker 
•Return to start position and repeat with left arm out in front of you with thumb up

W1/D1 Upper Body & Conditioning (Beg)

Community

More workouts from Eian Scully