Name: Playbook - Kait & Martin - Bodyweight Only 💪🏼 (Beginner)
Uploaded: 2022-06-13T18:04:12.962Z
Duration: 45 min
Description: Bodyweight Only 💪🏼 (Beginner)

Workout Details:
1. High Plank to Pike 3 x 10
2. Negative Push Ups 3 x 6
3. 90 Degree Holds 3 x 10s
4. Incline Push Ups 3 x 8
5. Kneeling Push Ups 3 x 8
6. Bench Dips 3 x 10

- Begin in quadruped position
1. With fingers pointing forward, elbows completely locked out, rock back and forth
2. With fingers pointing back towards your legs, elbows completely locked out, rock back and forth
3. Continue by placing the top of your hands on the ground, fingers pointing into you, elbows locked out, rock back and forth
4. Lastly, maintain previous position and attempt to close and open your hands

Wrist Prep (4-positions)

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Lying face down on the ground, arms and legs extended
- Begin movement by activating upper back and lifting arms up
- Actively pushing the arms towards the ceiling, continue by taking your arms through internal rotation as you bring them behind your back
- Place the top of your hands on your lower back
- Bring scapulae together, lift hands up and return arms to starting position

Around The Worlds (Shoulder Mobility)

- Step inside a light resistance monster band
- Stand holding a band with hands shoulder width apart
- Initiate movement by performing front raise
- Pull your arms apart and back adding tension to the band
- Release and repeat

3-D Band Pull Aparts

- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapular Push Ups

Chest Warm Up/Activation

- Begin in a high plank position 
- Keep arms completely locked out at all times
- Engage your abs
- Push into the ground and press the hips to the ceiling

High Plank To Pike

- Start in high plank position
- Keep core fully engaged
- Come down as slow as you can (3-5 second count)
- Place knees on the ground and press back up into a high plank position 
- Repeat

Negative Push Ups

- Come down bending at the elbows 
- Hold half way down 
- Keep your core engaged

90 Degree Push Up Hold

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified Push Ups (kneeling)

- Place your hands on the front edge of the box/bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight Only 💪🏼 (Beginner)

More workouts from Kait & Martin