Name: Playbook - Kait & Martin - W3/D1 Upper Body: Strength Day
Uploaded: 2022-05-11T04:17:54.657Z
Duration: 45 min
Description: W3/D1 Upper Body: Strength 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! 🥵😶‍🌫️

LeeAnn

Warm-Up:
Wrist Prep
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

- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

Circuit #1

- Start with the band attached to a fixed object below you 
- Place band around upper back/traps
- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Band Resisted Chin-Ups

- Loop band around stable object
- Stand in a 3/4 Squat position
- Perform row towards your body and stretch band back to starting position
- Repeat for desired repetitions

Standing Banded Rows

Circuit #2

- Use elevated surfaces or parallettes
- Perform 2 push ups
- Then jump forward into an L-Sit
- Tuck knees and return to starting position
- 2 push ups to 1 L-Sit = 1 repetition

Push Ups to L-Sit

- Start with your upper body on an elevated surface
- As you come out of the push up explode up taking your hands off the surface
- Land softly

Incline Explosive Push Ups

Circuit #3

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

W3/D1 Upper Body: Strength Day

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