Name: Playbook - Kait & Martin - W2/D1 Upper Body: Strength Day
Uploaded: 2022-05-11T04:17:54.624Z
Duration: 45 min
Description: W2/D1 Upper Body: Strength Day

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

LeeAnn

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. KB Decline Floor Press
1b. Plyo Flye Push Ups
2a. KB Pendlay Rows
2b. Australian Pull Ups
3a. Half Kneeling KB Press
3b. Assisted Handstand Holds
4a. L-Sit Leg Raises
4b. Garhammer Raises

- 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

- Lay back with your knees bent and feet on the floor
- Press hips to ceiling in a glute bridge 
- Hold the kettlebells with arms at full extension
- Slowly lower the kettlebells until both elbows touch the floor
- Press both kettlebells up to starting position

Kettlebell Decline Floor Press

- Begin in a close grip plank position
- Continue by explosively transitioning into a wide push up. 
- Return to starting position by doing an explosive push up

Bodyweight Flye Push Ups

Circuit #1

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Kettlebell Pendlay Row

- 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)

Circuit #2

- From the half kneeling position perform a single arm kettlebell press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides

Kettlebell Half Kneeling Shoulder Press

- Get as close to the wall as possible
- Hold the position keeping your body tight
- Keep your eyesight on the wall

Handstand Hold Facing Wall

Circuit #3

- Begin by sitting with your legs extended
- Try placing your hands as far forward as mobility, flexibility and strength allow
- Keep hands on the ground during the entire set
- Keeping your knees locked out, raise your legs as high as possible

L-Sit Leg Raises

- Begin by laying supine on the ground
- Raise legs slightly off the ground and make sure to keep lower back in contact with ground at all times
- Raise knees towards chest
- Kick feet up to the ceiling by pressing through the hips
- Continue by returning to starting hollow body position

W2/D1 Upper Body: Strength Day

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