Name: Playbook - Jules Shaw - Upper Body 1.0
Uploaded: 2022-11-26T23:23:05.090Z
Duration: 11 min
Description: Upper Body 1.0

Upper body warm up to get things activated for your upper body workout!

- Grip pull-up bar slightly wider than shoulder width with palms facing forward
- Keeping arms straight, pull shoulder blades/scaps back and down while engaging lats
- Release shoulder blades/scaps back up and forward slowly with control

Scap pull-ups

- Begin in the pushup position with hands directly underneath your shoulders, maintaining a tight core
- Keeping arms completely straight retract and protract the shoulder blades (i.e. bring scaps up toward ceiling and down towards floor)

Scap push-ups

- Begin holding a band with arms extended in front of you
- Pull your hands apart to either side of you, squeezing your shoulder blades together 
- Release slowly back to starting position

Resistance band pull-aparts

- Begin laying prone on the ground with your legs extended and arms extended overhead
- Squeeze your glutes to bring your chest and legs slightly off the floor
- Bend elbows and point them behind you to form a "W"
- Straighten your arms on front of you to form an "I"

Superman I to W

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Keep core tight and back flat, limiting lateral movement
- Repeating on the opposite side

High plank shoulder taps

- Begin standing tall holding either a resistance band or PVC pipe
- Grip band or PVC wide enough that you can pass it over your head
- Keeping arms straight, bring the band/PVC over your head and behind you, as far as you can 
- Bring it back in front, passing it around over your head 
- Keep core tight and ribs down as you perform the exercise

Upper Body 1.0

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