Name: Playbook - Hannah Stebnicki - W1/D1 Upper Body
Uploaded: 2024-03-01T22:26:23.247Z
Duration: 45 min
Description: W1/D1 Upper Body

Amazing! Such a different flow from what I’m used to, and I loved it!

Mai Lavaki

Objective:
This workout will be focusing on upper body. 

Format:
2 Circuits, 3 Rounds each ( meaning you will perform each exercises consecutively then after all of them are preformed you will have 60secs of rest, then you will repeat the round until you’ve done it three times all the way through. Only then you will move on to Circuit 2.

Modifications:
- On movements such as push-ups you can go on your knees if necessary
- Every movement can be made easier by limiting the range of motion
- Placing feet on something higher will make moves such as push-ups more difficult. Additionally, if you slow down a movement you will increase time under tension and make your muscles work harder 

After you’re done with this workout let me know what you thought in the comment section. Your feedback is key for future programs success!

Now go kick some booty!


- Coach Hannah 💜

- Begin in a Pike position (hips high in the air)
- Dive into a push-up position then extend into a cobra position

Downward Dog to Cobra Push-ups

- Begin in a quadrupedal position (on hands and knees)
- pivot on one knee facing laterally and reaching with one arm over head creating space between extended leg and extended arm
- pivot back to starting position and repeat facing the other side

Sunrises (QI stretch) 5x each side

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow push up

- Laying flat on your belly raise your feet slightly off the ground
- Reach arms in front of your head
- For the I motion raise your arms slightly off the ground while keeping them parallel 
- For the Y motion slightly widen your palms into a figure Y
- For the T widen your arms extended and aligned with your shoulders

Superman IYTs ( 5 x each side )

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

MT Climbers ( 15 x each side )

Circuit 1

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Drive arms towards hips squeezing into a 45 degree angle, squeeze elbows towards side body
- Extend arms above head and repeat movement

Superman lat squeeze swimmers

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Driving both arms towards hips rotate palms upwards while reaching over lower back

Swimmer Supermans

- Starting on knees and hands
-keeping shoulders locked into place begin raising your palm laterally until it is aligned with the arm on the ground
- Return to starting position and repeat on other side

Thoracic Twists ( 5 x each side )

- 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)

W1/D1 Upper Body

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