Name: Playbook - Kari Moulton - W1/D5 Upper
Uploaded: 2022-10-25T14:11:03.050Z
Duration: 30 min
Description: W1/D5 Upper

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- At the top, touch each hand to opposite shoulder one at a time
- Repeat sequence

Push-up Shoulder Taps

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Begin by lying on your side stacking your shoulders, hips, and feet
- Bring top hand to the mat directly in front of your bottom shoulder and the bottom hand will be wrapped around you
- Engage your Tricep to press you torso up 
- Lower in a controlled motion
- Complete remaining reps and repeat on opposite side
- 6 reps each side

Tricep Side Push-up

- Start in a plank position but with your forearms perpendicular to your body (in an = sign)
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut
- Roll to your left forearm into a side plank with your right arm raised above you
- Roll back to the original plank position  
- Roll to your right forearm into a side plank with your left arm raised above you
- Roll each way 6 times each for a total of 12 reps
- Repeat for remaining reps

Rolling Plank

AMRAP 1

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Lay face-down on the ground and place your arms out straight ahead of you
- Keep your arms straight and lift them up off of the ground straight out in front of you. Hold for a second, then lower them back down to the ground
- Move your hands out to a “Y” position and hold for a second before lowering to the ground
- Move your hands out to a “T” position directly to the side of your shoulders hold for a second before lowering to the ground  - This is one complete rep of the IYT exercise 
- Return to the I position to start your next rep.
* Treat each lift as a rep

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair Dips

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

W1/D5 Upper

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