Name: Playbook - Train Limitless - W4/D1 Upper Body + Core
Uploaded: 2022-04-11T17:54:36.628Z
Duration: 30 min
Description: W4/D1 Upper Body + Core

Arm Circles forward/backward

Swimmer Sweeps

Warm up

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Down, down, up, up = 1 rep!
-elbows and hands stay under shoulders
-goal is to keep both tight and flat during the walk ups!
Scaling option:
lower to your knees

Plank Walk Ups

Core

-begin standing with feet together
-walk hands down to push up position while keeping legs straight
-lower chest down to the ground
-press back up & walk hands back to starting position

Inch Worm + Push Up

6 wide stance push ups:
-set up in high plank position
-place hands wider than your typical push up stance
-lower your chest to the ground and press back to the top

6 narrow stance push ups:
-set up in high plank position
-place hands in a more narrow stance than your typical push up position
-lower your chest to the ground and press back to the top

Scaling options:
lower to your knees

Wide + Narrow Push Ups

Upper Body

- 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

-start laying on your back with knees bent
-bring one leg up resting your ankle on your knee
-put opposite arm from that leg behind your head
-bring your elbow towards your knee & back down
**switch sides after 4 rounds

W4/D1 Upper Body + Core

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