Name: Playbook - Kellen Milad - BS [PHASE 1] Week 4 / Day 1: Upper Body
Uploaded: 2023-10-29T21:15:30.698Z
Duration: 60 min
Description: BS [PHASE 1] Week 4 / Day 1: Upper Body

Peter Kelly

Juan

I can see progress with my archer push-ups!!!

Litiana Lloyd

I certainly died after this workout but it is great!

radoslav

Travis

That was a struggle, glad I did it though 👍👍

Equipment required.
-Light & medium resistance band
-Hanging Bar

• Lying Prone. Keep your pelvis tucked and bottom ribs tucked to avoid spinal extension. 

• Roll your shoulders open. Extend your arm straight forward, palms facing.

• Turn your palm facing out. Sweep your arms down to your sides.  

•Lift arms up (shoulder extension) palm facing up. Lower and reverse the path to complete the rep.

Prone Shoulder Articulation

•Set up a strong forearm plank - pelvis tucked, glutes & core braced.

•Extend one arm into a forward reach, sweep the arm through a full ROM.

•Actively push the ground away with the support arm.

Forearm Plank Reaches

• Hold a thin resistance in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

Band Pull Aparts

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Unders

Mobility Warm Up

•Perform a Foot Hand Crawl for 10-20 steps. 

•Then perform 10-20 push ups.

•Return to crawl and repeat for allotted time.

•Crawl in all directions and add variation to push ups as desired.

Foot Hand Crawl + Push Ups

•Sit tall. Bend your knees or bolster your hips, if necessary.

•Strong grip. Keep your shoulder blades drawn down. Drive your elbows back.

•Hold each rep for 1-3 seconds.

Seated Resistance Band Rows

SuperSet #1

• Active hang with core engagement & shoulders stable.
• Arms bent at 90 degrees. Hands pronated or supinated.
• Try shifting weight or changing grips
• Modification: Assisted Hang - keep feet in light contact with the ground

Bent Arm Hang

•Set your feet on top of a bench or chair.

•Maintain a strong hollow body plank - pelvis tucked & shoulders protracted.

•Retract shoulder blades when lowering down. Keep elbows at 45 degree angle from the body.

•Protract shoulders at the top of each rep.

Decline Push Ups

SuperSet #2

• Start in High Hip Foot Hand Crawl
• Bend elbows and shift weight forward in a swooping action.
• Skim the ground and rise up to a Prone Spinal Extension.
• Reverse the path and return to High Hip Crawl.
• Modifications: reduce the range of motion or use an incline.

Diving Push Ups

Strengthening core compression, hip flexors, and shoulders

• Sit on the ground with legs fully extended.
• Plant hands slightly forward of your hips.
• Lean forward, press into the ground to lift your hips. hold 3-5 sec.

Pike Hip Press

SuperSet #3

Ladder reps: 3-2-1

• Start in active hang position - shoulders plugged in, pelvis level, core engaged.

• Strong pull to bring your chest to the bar. Drive your elbows back with each pull

• Vary your grip and the width of your hand placement.

• Modify the movement with assistance from a chair or a resistance band.

Pull Ups

• Start in a strong push up plank with wide hand placement.
• Shift weight to one side and lower down into the push up - grip the ground and maintain control & shoulder stability.
• Push up and shift to the other side.

• Modification: Incline Archers - elevate hands on chairs or a bench.

Archer Push Ups

SuperSet #4

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Pause 2-3s. Return to tuck.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Extensions

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Arch Ups

20 seconds each side.

• Set up a strong plank position with hips in full extension. Leg, glutes, core braced - no mid-section sagging. Shoulder blades protracted.

• Center one hand, remove the other. Maintain square shoulders and hips.

• Keep the support arm locked out and actively pressing into the ground.

1-arm Plank Hold

Core Series

BS [PHASE 1] Week 4 / Day 1: Upper Body

El mejor entrenamiento que he hecho! Recomendadísimo.

Matt

BS [PHASE 1] Session 1: Upper Body

The stretches ar the end were lovely after that workout 👍🏻😁

Rawi

BS [PHASE 1] Session 2: Lower Body

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Those scapular push-ups and dive push ups are tricky. It was for sure a fun one

Daniel

BS [PHASE 1] Session 3: Upper Body

Niko

Great workout! Had to do some modifications. 4 min stretches seemed too long though.

BS [PHASE 1] Session 4: Lower Body

Artur

BS [PHASE 1] Session 5: Upper Body

Craig

Kenny

BS [PHASE 1] Session 6: Lower Body

Tymothy

Maria Cristina Zago

BS [PHASE 1] Session 7: Upper Body

BS [PHASE 1] Session 8: Lower Body

Great workout, and quite difficult! I did the push up series right after the warm-up to make sure I will manage to complete them! Thanks for this

Xavier

BS [PHASE 1] Session 9: Upper Body

Sonia

Mala

BS [PHASE 1] Session 10: Lower Body

BS [PHASE 1] Week 3 / Day 3: Upper Body

Nice, had to split it to fit within my time schedule. Felt good!

BS [PHASE 1] Week 3 / Day 4: Lower Body

Great work out. However, round 3 I think, are we supposed to do 2 sets of bridges?

BS [PHASE 1] Week 4 / Day 2: Lower Body

BS [PHASE 1] Week 4 / Day 3: Upper Body

BS [PHASE 1] Week 4 / Day 4: Lower Body

Did not feel like doing anything today so took my time and now feel great! Thanks!

BS [PHASE 2] Week 1 / Day 1: Upper Body

Plyo at the beginning was brutal! Had to take it a little slow.

BS [PHASE 2] Week 1 / Day 2: Lower Body

Great, first crow balance achieved 👍👍👍

BS [PHASE 2] Week 1 / Day 3: Upper Body

Great! Plyo made my legs feel like jello!

BS [PHASE 2] Week 1 / Day 4: Lower Body

BS [PHASE 2] Week 2 / Day 1: Upper Body

Started in my usual way, but then added music to the workout and that transformed the moves into more expressive movement patterns and explored some different shapes within the sets.. super enjoyable!

BS [PHASE 2] Week 2 / Day 2: Lower Body

BS [PHASE 2] Week 2 / Day 3: Upper Body

Enjoyed that, I've got spaghetti for legs now 🤣

Great cardio from the plyo and the supersets and squat series were sneaky-challenging and fun.

Garrett

BS [PHASE 2] Week 2 / Day 4: Lower Body

Great workout. Sadly the offline download works only for half the exercises, and the next exercise tap is almost impossible to find...

BS [PHASE 1] Week 4 / Day 1: Upper Body

Community

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