Name: Playbook - Erik Bartell - W1/D2 Push-up Prep
Uploaded: 2022-06-22T14:04:23.752Z
Duration: 55 min
Description: W1/D2 Push-up Prep

Murph is a very demanding upper body workout, especially if you're doing it at Rx. Inattention to your mobility and and recovery will lead to dimineshing returns and set you up for nagging injuries.

1. Begin laying on the floor with the arm pit laying across a foam roller.
2.  Moving toward the hip; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until youre at your hips

Foam Rolling: UB  Lateral Line

1. Starting belly down on the floor wit the roller under the widest part of the Pec muscle.

2 Moving toward the elbow; use opposite arm and both legs to pitch, roll, rock, and slide along the smaller muscles of the front shoulder , down the bicep and even to the for arm

Foam Rolling: Lateral Line

1. Start lying supine with your spine along a foam roller.
2. Allow the arms to open toward the floor allowing gravity to facilitate the stretch sweep the arms along the floor from the hips, all the way to overhead and return.

Shoulder Sweeps

UB Dynamic Prep

1. Begin in Crab position, chest tall with hips just hovering off floor.
2. With control, lift one arm off the floor brining an open palm to the chest. Retrun the arm gently to the floor.
3. Alternate arms  while maintaining posture.

Crab Position Arm Lift

High Reach to WGS

1. Begin in Crab position, chest tall with hips just hovering off floor.
2. With control, lift one foot off the floor and extend the leg away and bring it back.
3. Alternate legs while maintaining posture

Crab Position Leg Lift

UB Upper Body Dynamic

1. Begin lying on back with a dumbbell in each hand, elbows resting on the floor.
2. Using the floor as a base, press through the arms to full elbow extension.
3. Return to the starting position with elbows being bolstered by the floor
- coaches note: use the floor for feedback to create tension through the core and midline

DB Floor Press

Dumbbell Bent Over Unilateral Row

- Jump rope with the rope passing under your feet once each jump

Jump rope

UB Murph Strength A

Every :60 Complete-
2 Strict Pull Ups (Banded I/N)
4 Push Up 
6 Step Back or Walking Lunges (3 per side)

20:00 EMOM

Murph EMOM

W1/D2 Push-up Prep

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W1/D2 Push-up Prep

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