Name: Playbook - Kait & Martin - W1/D3 Upper Body: Muscular Endurance
Uploaded: 2022-05-11T04:17:54.601Z
Duration: 45 min
Description: W1/D3 Upper Body: Muscular Endurance

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

LeeAnn

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

Activation:
Scapular Push Ups
3D Band Pull-Aparts

Workout:
Front Kick Throughs

1a. Neutral Grip Pull Ups
1b. Pike Push Ups
1c. Underhand Lat Pulldowns
1d. Decline Explosive Push Ups
1e. Australian Pull Ups
1f. Feet Elevated Shoulder Walks

- 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

- Begin in a loaded beast position
- Aim to bring foot as close to same side hand as possible when transition into kick through 
- Stabilize through shoulders and core
- Extend leg on kick through

Front Kick Throughs

Circuit #1

Perform all exercises with little to no rest!

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Ups

- 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

- 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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you explode out of the bottom part of your push up
- Reset back to starting position before continuing to your next repetition

Decline Explosive Push Ups

- Use low bar
- Keep your abs and glutes activated the entire set
- Don’t let your hips dip on the way down
- Row chest towards bar 
- Return to fully extended position with arms

Australian Pull Ups (Overhand Grip)

- Begin with your feet on an elevated surface
- Hands on the ground, in a starting plank position
- While keeping your knees locked out, begin to walk your hands towards the box
- Continue to press until your upper body is perpendicular to the ground 
- Return back to plank position

W1/D3 Upper Body: Muscular Endurance

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