Name: Playbook - Kait & Martin - W4/D1 Upper Body: Strength Day
Uploaded: 2022-05-11T04:17:54.684Z
Duration: 45 min
Description: W4/D1 Upper Body: Strength Day

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

Activation:
Scapular Push Ups
3D Band Pull Aparts

Workout:
1a. KB Floor Press
1b. Explosive Push Ups
2a. Elevated Australian Pull Ups
2b. Australian Pull Ups
3a. Standing KB Overhead Press
3b. Elevated Pike Hold
4a. Plank Walk Shoulder Taps
4b. Reverse Plank to Assisted L-Sit

- 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
- Hold the kettlebells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both kettlebells up to starting position

Kettlebell Floor Press

- 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

- Use low bar
- Elevate feet on platform (bench/box)
- 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

Elevated Australian Pull 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)

Circuit #2

- Start with KBs in a front rack position
- Brace core
- Press KBs straight overhead 
- Control KBs back down to front rack position

Double Kettlebell Overhead Press

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Hold for time

Elevated Pike Hold

Circuit #3

- From elbow plank position
- Walk your hands up to high plank
- Perform shoulder taps 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk Up Shoulder Taps

- Begin in a reverse plank
- Keeping your arms locked out, begin to transition your hips past your hands
- Continue to press through the arms to create space with the ground

W4/D1 Upper Body: Strength Day

More workouts from Kait & Martin