Name: Playbook - Eian Scully - W3/D1 Metabolic🔥 Upper body & abs
Uploaded: 2022-11-10T20:30:50.724Z
Duration: 60 min
Description: W3/D1 Metabolic🔥 Upper body & abs

No pain no gain!!  1 min rest between circuits!!  #raisethebar

Casey

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 your first push-up lower your right shoulder as close as you can to your right hand, repeat lowering your left shoulder to your left hand

Archer 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 W, lift your arms as high as possible while squeezing your mid back (lower traps) together

Prone W raise

•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 and hold for prescribed time

Hollow out hold

Circuit #1

•Start in a high plank position 
•Raise your glutes to the sky until your body is in the shape of an upside down V 
•bends your arms until the crown of your head is an inch off the grounds 
•press back to straight arms

Pike push-up

•Lay flat on your stomach 
•Lift your arms in the shape of a W, at the top of the movement press your arms overhead keeping your shoulders down away from your ears

Prone W raise + press

•Start in a low plank position, keep your core and glutes tight 
•Squeeze your legs together and pull your elbows towards your feet as hard as you can
•Your elbows will not move on the ground, this is an isometric contraction of your whole body

Hard-style plank

Circuit #2

4x10 reps per side
•Lay flat on your stomach
•Keep your chin tucked and lift one arm and the opposite leg straight off the ground, lower and repeat with other arm/leg

Prone swimmers

•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 and crunch up pulling your knees into your chest

Hollow out crunch

•Sit tall on the ground with your chest high and feet lifted off the ground 
•Twist from your midsection and touch the ground with both hands beside one hip then twist and touch the ground on the other side of you

Russian twist

Circuit #3

W3/D1 Metabolic🔥 Upper body & abs

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

Maya

Great to be back training with Eian 💪🏽

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

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