Name: Playbook - GINA - Upper focused Full Body Friday
Uploaded: 2024-01-02T21:57:18.861Z
Duration: 45 min
Description: Upper focused Full Body Friday

Challenging! Especially haven’t worked out in a while.

Phamala

Hannah

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

YOUR WARM UP 💨

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

These are next once the banded push ups are perfected
-with a band above your elbows, tuck your pelvis in and push the ground away from you

Banded push ups

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Upper superset

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

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

Shoulder taps

Only rest after each round (AKA a superset)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- get into all fours (bear crawl)
- while keeping core engaged and right, tap each other, and each knee 
- repeat

Bear Crawl Shoulder and Knee Taps

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- From a high plank position
- Bring one knee out and forward up to your opposite elbow
- bring leg up to the air while keeping core engaged 
- perform 12-15 on each side

High plank knee to elbow

Last superset

Upper focused Full Body Friday

Ginaaaaaaa ! You bring the worrrrrrk in workouts ! Sweat was dripping , I died a little buuuut I feel like I’m getting stronger every day

Upper focused Full Body Friday

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