Name: Playbook - Eian Scully - W4/D4 Backpack - Upper body
Uploaded: 2022-11-10T20:30:50.836Z
Duration: 45 min
Description: W4/D4 Backpack - Upper body

Build muscle and strength in your upper body with just a backpack filled with your choice of "weight's" (I suggest 20-50lbs) this could be soup cans, water, weights books whatever you have laying around! The chest strap helps secure the backpack.

•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 high plank position, hands shoulder width apart and  fingers making the shape of a triangle
•Keep your body perfectly straight by squeezing core and glutes as you slowly lower
•Press back up until your arms are straight

BP triangle push-up

•Assume a low hinge position (back flat and push your glutes back)
•Row the backpack, focus on pulling back from your elbow (squeeze your lat at the top)

BP bent over row

•Lay flat on your back and hold the backpack at chest level
•Crunch up and squeeze your abs at the top

BP crunch

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

BP side to side push-up

12 reps per side

•Assume a split stance, your forearm will rest on your front thigh 
•With your other arm row the backpack, focus on pulling back from your elbow (squeeze your lat at the top)

BP chainsaw row

10 reps per side

•Lay flat on your back, engage your core by pushing your lower back into the floor
•Hold the backpack in front of your chest, arms extend straight
•Hold one leg an inch off the ground and the other as high as possible towards your chest with your legs as straight as possible 
•Switch your legs for the desired reps

BP leg scissors

Circuit 2

•Stand tall, shoulders back and core engaged 
•Press the backpack overhead, keeping your shoulder's down away from your ears (Don't shrug)

BP standing shoulder press

•Stand tall, shoulders back and core engaged 
•Hold the backpack in front of you and row it upwards keeping your elbows high, keep your shoulder's down away from your ears (Don't shrug)

BP upright row

10 reps per side
 
•Sit tall with your legs hovering an inch off the ground, legs bent
•Touch the backpack to the ground on one side of you and then the other

W4/D4 Backpack - Upper body

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