Name: Playbook - George David III - Functional upper body
Uploaded: 2023-05-01T20:56:01.514Z
Duration: 60 min
Description: Functional upper body

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Keep core super tight 
- Keep body flat and make sure your butt is not poking in the air 
- Drive knee to opposite elbow and crunch core

Yoga ball mountain climber

Glute bridge press + Yogaball mountain climber

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Press dumbbell overhead and slow on the way down 
- 10 each leg

Bulgarian split squat to press

- Step away from cable machine 
- Make sure toes, hips, shoulders are all facing the same way
- Keep cable right at sternum level
- Press straight out without letting your core twist 
- After pressing straight out use core to rotate

Cable rotations

- Keeping back tall pick up ball 
- Slam as hard as you can overhead to each side

Kneeling med ball side slams

Triset

- Begin with landmine at chest
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest, than squat all the way down
- Lower with control back to starting position

Landmine press to squat

- Keeping core tight
- Hinging at the hip, Back flat
- Rowing elbow to sky
- Making sure to not rotate the core

Functional upper body

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