Name: Playbook - Elin Olausson - W1/D2 Upper Body
Uploaded: 2023-12-18T22:49:26.427Z
Duration: 20 min
Description: W1/D2 Upper Body

Jera Donner

- Bring your knee toward your elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Spiderman plank

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Slide your body back away from your arms in a good front plank position

Body saw

- Start in a plank position
- Take one hand off the ground and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Kneel on the floor
- Extend arms and put hands shoulder-width apart on the floor in front of you
- Tighten abs while you bend arms, lowering your torso until chest grazes the floor
- Push torso back up by straightening arms

Knee push ups

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for 30 sec

Inchworm

- Straighten your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints 
- Bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle

Tricep dips

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Lie on your stomach on a flat surface and raise both your arms and your legs at the same time as though you are flying

Superman

- Lay flat on the ground
- Lift your upper body, and your legs until it is parallel with the ground 
- Hold this position for 30 sec

Superman hold

- Start in push-up position with hands on the floor beneath shoulders, arms straight
- Set feet close together and straighten legs, with weight on toes. Body should form a straight line from ankles to head
- Lift one arm at a time, to the side 
- Switch arms

Side plank

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for 30 sec

Plank (elbows)

Circuit 1

Circuit 2

Circuit 3

W1/D2 Upper Body

It can get intense especially for beginner like me, but I feel good, sweaty and accomplished!! 😂👍🏽

W1/D2 Upper Body

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