Name: Playbook - Train Limitless - W3/D2 Upper Body + Core
Uploaded: 2022-04-11T17:12:35.238Z
Duration: 45 min
Description: W3/D2 Upper Body + Core

-hand release push up
-superman arm pull down
-flutter kicks
-heel taps
-leg lifts
-pike push up
-pike shoulder tap

Arm Circles forward/backward

Swimmer Sweeps

Warm up

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position
- scaling option:
Lower to your knees

Hand release push ups

-begin face down on your stomach with your arms overhead
-lift your body by hyperextending your lower back
-pull your arms down while also activating your lats and pulling down your snap

Superman Arm Pull Down

Upper Body

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Heel Taps

-lay flat on your back
-place hands under hips/glutes for support
-raise legs keeping feet together 
-lower back down to hovering then lift again for next rep

Leg Lifts

Core

- 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

- Set up in pike
- Extend your arms in locked out position and keep your core engaged
- Raise your hand off the floor and touch your opposite shoulder
**tap, tap = 1 rep!

Pike Shoulder Taps

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