Name: Playbook - Kailey Hackett - Killer Arms
Uploaded: 2023-05-03T21:50:49.432Z
Duration: 45 min
Description: Killer Arms

You will have 6 exercises you will have 2 sets at each exercise before moving to the next and 2 rounds. After the completion of round1 you will have a min. Rest break before starting round 2! 

Timing is 40 on 20 off 

This is going to be an overload workout that is meant to get your fatigued.

Bench should be at a slight incline 

-press both arms towards the ceiling 
-palms facing the wall 
-lower one arm toward your chest and press up towards the ceiling and alt. 
-make sure your feet are planted firmly on the floor as you go through this exercise

Incline chest press

Use barbell if you don’t have barbell grab plates or dumbbells 

-over grip on barbell 
-as you are lifting the barbell make sure your core is engaged 
-bring barbell to shoulder height, no higher 
-lower barbell with control (slower will make it harder and you will get more out of it then trying to rep it out quickly) 

*make sure to pay attention to your lower back, we do not want to be over arching your back. If you are finding yourself tuck you pelvis in and engage your core.*

Barbell front raise

-lying on your back 
-arms straight up with deadball 
-feet elevated 
-core engaged making sure our lower back is staying on mat at all times 
-lower deadball to chest and press back to starting position

Floor deadball chest press feet elevated

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
-if you struggle with chin ups or pull ups, grab a band and wrap it around bar, place band under one foot so it can help boost you up. 
-if you don’t have a band, find something to help you get up on the bar (box, bench etc.) jump up holding yourself up until you can’t and once you descend go as slow as you can and repeat that until timer is up or failure

Chin ups

Get a balance ball 

-sit on balance ball feet firmly on floor 
-engage your core 
-start dumbbells by shoulder in neutral grip (palms facing each other) as you press the dumbbell up towards ceiling rotate the weight until your palm is facing out and back to start position then alternate

Balance trainer shoulder press

I am in the progression of this exercise 
-feet elevated on box 
-core engaged 
-hips up engaged those hamstrings and glutes 
-row your body towards handles 

If you need to modify 
Place feet on floor and depending on where you are at play around with walking them forward and back until you are able to perform this exercise.

Killer Arms

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