Name: Playbook - Kait & Martin - Bodyweight Upper Body Push 💪🏼 (Chest, Shoulders, Triceps)
Uploaded: 2022-08-31T23:09:07.677Z
Duration: 45 min
Description: Bodyweight Upper Body Push 💪🏼 (Chest, Shoulders, Triceps)

Today’s workout consisted of 7 exercises.

Perform 3-4 sets depending on your fitness level!

1. Pike Push Ups x 30 seconds 
Rest x 30 seconds
2. Bodyweight Flye Push Ups x 30 seconds 
Rest x 30 seconds
3. Rollback L-Sit Presses x 30 seconds 
Rest x 30 seconds
4. Push Up to Pike x 30 seconds 
Rest x 30 seconds
5. Plank Walk Ups x 30 seconds 
Rest x 30 seconds
6. Mountain Climber with Rotation x 30 seconds 
Rest x 30 seconds
7. Side Kick Throughs x 30 seconds 
Rest x 90 seconds

- 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

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Mobility/Active Warm Up

- 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 Ups

- Start in a high plank close grip position
- Transition into a wide push up and back into starting position, explosively.

Bodyweight Flye Push Ups

- Begin movement by engaging your abs and pulling your legs back overhead
- In a controlled manner, bring your body back starting position
- As you approach the starting position, place your hands on the ground to press your hips off the ground 
- Make sure to squeeze the abs as you press up to work on compression through the core.

Rollback L-Sit Press

- Perform a push up
- As you press up to finish the movement, press the arms back and up and raise your hips as high as possible by squeezing the abs
- Make sure you also push through the toes to further help with core compression at the top of the movement

Push Up to Pike

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Walk (Up & Down)

- Begin movement in a loaded beast, arms extended, hips pushed back into heels
- Bring knee towards elbow
- Rotate the midsection by brining the knee towards opposite elbow
- Rotate back, bringing knee to initial elbow
- Press back into loaded beast
- Alternate sides

Mountain Climber with Rotation

- Begin movement in a bear or beast position
- Continue by rotating the right foot and placing it flat on the ground
- Simultaneously, start to rotate the body in the same direction
- Lifting the left foot off the ground and the right arm of the ground
- Kick the left leg through to the right side and bring the right arm back, pulling with your elbow
- Return back to starting position 
- Alternate sides

Bodyweight Upper Body Push 💪🏼 (Chest, Shoulders, Triceps)

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