Name: Playbook - Eian Scully - W2/D1 Metabolic🔥 Upper body & abs
Uploaded: 2022-11-10T20:30:50.664Z
Duration: 60 min
Description: W2/D1 Metabolic🔥 Upper body & abs

Upper body focused metabolic workout designed to build muscle and tone your upper body while burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 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

Hip/hamstring rocker

2x6 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

Double leg spinal twist

Dynamic warmup

•Assume the push-up position 
•At the bottom of each push-up extend your arms overhead and lift your legs, squeezing your Glutes and mid back

Push-up+Superman

4x6 reps per side 
•Start laying flat on your back, legs bent to 90 degrees arms parallel to your thighs 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Without letting your lower back come off the floor slowly lower your right arm and left leg towards the floor
•Return to start position with control and repeat on other side lowering your left arm and right leg towards the floor

Dead bug

4x10 reps per side
•Start laying flat on your back, engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your right leg an inch off the floor and your left leg as high as possible towards your chest while keeping it straight
•Switch your legs bringing your left leg and inch of the floor and right leg as high as possible
•Repeat for prescribed reps

Leg scissors

Circuit #1

•Assume push-up position 
•Lower down with control, press back to start position 
•At the top position walk your hands and feet to the left a foot distance
•Repeat by doing a push-up and walking your hands and feet about a foot distance back to the right

Side to side push-up

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a T, lift your arms as high as possible while squeezing your mid back (lower traps) together
•while keeping your arms lifted move your arms together into the shape of a Y
•lower your arms to the ground and repeat in reverse (raise as a Y, lower at T)

Prone T to Y raise

•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

Hitchhiker plank

Circuit #2

6 step forward/6 steps backwards 
•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and left foot a couple inches forward followed but your left hand and right foot foreword
•Repeat for prescribed reps then reverse the steps walk bear crawl backwards

Bear crawl

•Form your body into a table, chest to the sky, feet under knees  and hands under shoulders 
•Lower your body down by bending your elbows not dropping your hips 
•straighten your arms and squeeze your triceps

Table dips

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground, lean over to your right and hold then lean over to your left side and hold, repeat for prescribed reps

Hollow out oblique rock

Circuit #3

W2/D1 Metabolic🔥 Upper body & abs

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Casey

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

W2/D1 Metabolic🔥 Upper body & abs

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