Name: Playbook - Jenny Campion - GOT 20? / (MOSTLY) UPPER BOD CONDITIONING
Uploaded: 2023-09-12T03:31:53.806Z
Duration: 20 min
Description: GOT 20? / (MOSTLY) UPPER BOD CONDITIONING

Quality movement at a high intensity. Get the heart pumping and the bod sweating. 

If you need to do some extra mobility beforehand to prep your body please do!

EQUIPMENT NEEDED : Dumbbells

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep lower back and upper back connected to wall at all times.
- Raise arms up to 90 degrees
- Press arms straight over head, trying to stay as close to the wall as possible
- As you press, notice if your low back starts to arch. Try to prevent this happening.
- Goal is to have arms stay as close to the wall as possible. With increasing mobility this will come.

Wall sit with Wall angels

45s ON / 15s OFF

Every minute on the minute perform the exercises in rotation. You’ll end up doing each one 4x

Minute 1: Pop squats
Minute 2: Single arm snatch (x7 per arm)
Minute 3: Push ups

For the modified version take 5 reps off the pop squats and push ups.

- Start with your feet close togethe
- Slightly hopping, you will drop down into a squat pushing your knees and landing softly 
- Hop back up to starting position

Pop Squats

- Hold the dumbbell with your arm extended
-Hinge back at hips, keeping back flat
-Simultaneously hinge back up through the hips while pulling the DB straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
-Bring it down safely by bending at the elbow and controlling the weight down.

DB single arm snatch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- elbows should look like an arrow from behind, not a T.
- Bend is about 45-60 degree angle
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

12 MIN EMOM

Max curls in a minute - continuous

Straight into MAX BURPEES for 30sec - go for it… it’s only 30sec

Rest 30sec and repeat one more time

-keep upper. lower back and elbows against wall
-curl!!

Bicep curls against wall

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*Can modify in many ways….
-hop back into a high plank
-step back into the high plank
-omit jump up at the end
-place hands on an elevated surface

GOT 20? / (MOSTLY) UPPER BOD CONDITIONING

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