Name: Playbook - Hannah Stebnicki - Upper Body and Core
Uploaded: 2024-01-12T03:38:27.105Z
Duration: 35 min
Description: Upper Body and Core

This is a body weight workout that can be preformed on Rings or TRX. The emphasis is on upper body however you will see that any suspension workout will highly involve your core! 

There’s a bonus circuit at the end which will be a great finisher if you feel like you need to get your 💜 rate up!

Kick some butt and let me know what you think! 💪🏽🥳

To preform a superset begin with exercise one once you complete all repetitions go straight to exercise two then rest for 15-30secs before repeating both exercises until required amount of rounds has been done.

Ring Rows (Prone to Neutral Grip Rotation)

RA Push-up

Row | Push-up Superset

RA Overhand Grip Wide Row

RA Fly

Wide Row | Fly Ring Superset

RA Bicep Curl

RA Tricep Extensions

Bicep Curls | Tri Extensions on Rings

Ring Underhand Grip Row

Ring Assisted Vertical MT Climbers

Bicep Row | Core superset

This is a great finisher circuit if you feel like you need to add a little extra cardio!! Do as many rounds as you see fit 💪🏽

- From a standing start position
- Pushing off with your heel alternate lifting one leg into a 90 degree angle in front of you
- Repeat movement in a fast manner

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Step forward with the first foot and lower until both knees are 90 degrees- Push through the front heel and stand back up to starting- Repeat with the opposite foot

Alternating lunges

- Begin in plank position 
- Reach knee to same side elbow and repeat on both sides 
- Abs in and braced, long spine

MT Climbers

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin in plank position 
- Drive right knee to left elbow and  repeat on other side
- Make sure to keep your abs in and contracted and a neutral spine (think shoulders away from ears)

Upper Body and Core

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