Name: Playbook - Kait & Martin - W1/D1 Upper Body: Strength Day
Uploaded: 2022-05-11T04:17:54.588Z
Duration: 45 min
Description: W1/D1 Upper Body: Strength Day

As always, I’m left sobbing and weak, BUT I DID IT SO I’M GOOD

Lara

Warm-Up:
Spinal Wave Unload
Thread The Needle
World's Greatest Stretch
Pigeon Stretch
Russian Baby Makers
Rollback Reaches

Activation:
Scapular Push Ups
3D Band Pull Aparts

Workout:
1a. Weighted Dips
1b. Explosive Push Ups
2a. 2-Position ISO Hold (Pull-Up)
2b. Banded Lat Pulldowns
3a. Pike Push Ups
3b. Med Ball Slams
4. Side Kick Throughs

- 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 on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

-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

- 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

UB Warm-Up: Ultimate Athlete

- 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

- 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

Upper Body Activation: Ultimate Athlete

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted Dips

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly
- Reset back to starting position before performing the next rep

Explosive Push Ups

Circuit #1

- Hold a 5-count in each position
- Top of the pull up
- With arms at 90 degrees
- Without coming all the way down, repeat both positions for a 5-count for desired repetitions
- Each hold is a repetition

2-Position Iso Hold Pull Ups

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Banded Lat Pulldowns

Circuit #2

- 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

- Press Med Ball overhead
- Triple extension through - ankles, knees, hips
- Slam the ball close to feet
- Continue movement with speed but under control

Med Ball Slams

Circuit #3

- Start on all fours with your legs bent and knees underneath your belly button line, just a hair off the floor
- Lift one hand off the ground and twist and kick your opposite leg through
- Come back into your center position and repeat on the other side
(If you have difficulty kicking your leg through, you can perform a sit-through instead by twisting and dropping your opposite hip to the floor and keeping your foot behind your planted ankle)
- Continue alternating sides until you've completed prescribed repetitions

Side Kick Throughs (Alternating)

Finisher

W1/D1 Upper Body: Strength Day

W1/D2 Lower Body: Contrast Training

Those kickback ones with Kait killed me! Holy crap guys! Love it all.

LeeAnn

W1/D3 Upper Body: Muscular Endurance

W1/D4 Lower Body: Muscular Endurance

W1/D5 Track Day

W1/D6 Mobility Day

3rd straight day complete! My entire body is sore!

W2/D1 Upper Body: Strength Day

W2/D2 Lower Body: Contrast Training

W2/D3 Upper Body: Muscular Endurance

W2/D4 Lower Body: Muscular Endurance

W2/D5 Track Day

W2/D6 Mobility Day

Today was a moment I’ve rarely every experienced. I hit my breaking point during this workout. Although I couldn’t find it in myself to stop at the second set during the 3rd circuit. I finished strong. Thanks for the killing workouts you two! 🥵😶‍🌫️

W1/D1 Upper Body: Strength Day

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