Name: Playbook - Hannah Stebnicki - W3/D1 Upper Body
Uploaded: 2024-03-01T22:26:23.308Z
Duration: 31 min
Description: W3/D1 Upper Body

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 💜

Preform each movement consecutively in each round for allotted amount of reps. After all five exercises are preformed you get 1 min of rest before each round. Total of 4 rounds.

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

- 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
- I + Y + T = one repetition

Superman IYTs

- 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

Starting in an upright position place  one foot in front while pushing off of the other switch for each repetition like a stiff legged sprint in place 
- left and right equals one repetition

Toy Soldiers

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

- 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

- Begin in push up position
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one arm toward your chest
- Lower your arm and row on the opposite side

renegade rows

- Start with laying face down 
- Place the bottom of your feet together to engage glutes
- extend hands laterally 
- pull arms close into body and squeeze your fist and arms until you feel your lats engage at least 3 seconds

Frogger Lateral Squeezes

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

High plank shoulder taps

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

W3/D1 Upper Body

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