Name: Playbook - Train Limitless - W4/D4 Upper Body + Core
Uploaded: 2022-04-11T18:10:24.275Z
Duration: 30 min
Description: W4/D4 Upper Body + Core

-push up + arm raise
-high plank swimmer sweep
-pike push up
-plank toe touch
-flutter kicks
-hollow rocks

Arm Circles forward/backward

Swimmer Sweeps

Warm up

-set up into high plank position
-lower chest to the ground & press back up
-raise one arm fully extended at the top
-bring back down to begin next rep with a push up

Push Up Arm Raise

-hold a high plank position
-bring one arm up, rotate around as far as you can and back up. 
-lift alternating arm to begin next rep
**6 reps per arm

High Plank Swimmer Sweeps

- 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

- 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

- 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

-keep feet together
-arms overhead
-rock back and forth in a controlled motion
-scaling options:
Bend one or both knees
Bring arms down to your side

Hollow Rocks

Upper Body + Core

W4/D4 Upper Body + Core

W1/D1 Lower Body

W4/D4 Upper Body + Core

More workouts from Train Limitless