Name: Playbook - Kari Moulton - W3/D5 Upper
Uploaded: 2022-10-25T14:13:20.672Z
Duration: 30 min
Description: W3/D5 Upper

Please refer to the Training Terminology series in the Start Here collection to learn more about Compound Sets. Be sure to complete the reps of both exercises in each round back to back with little to no rest. Rest between each round before moving on to the next round. You will complete the entire 3 round of a compound set before moving on to the next compound set. 


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

Push-ups

- Start with your hands on a raised surface
- Perform a push-up coming down
- Keep your core engaged

Incline Push-up

Chest Compound Set

- 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
- Pulse at the bottom engaging your triceps for reps/ time

Chair Dip Pulse

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab Toe Touches

Triceps Compound Set

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

Shoulders Compound Set

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman Snow Angels

Back Compound Set

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raises

- Lying on the ground
- Explosively sit up, tucking both knees
- Repeating for time or reps

W3/D5 Upper

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