Name: Playbook - Kellen Milad - Session 5: Upper Body
Uploaded: 2023-10-29T21:15:30.458Z
Duration: 45 min
Description: Session 5: Upper Body

Welcome to Session 5, Let's hit upper body pushing & pulling!

Focus on the mind-body connection. Take your time to feel the full ROM of the movements.

• Strong stance. Pelvis level, bottom ribs dropped.
• Take your arms through a full range of motion at the shoulder.
• Coordinate your breathing with the movement as the heat builds.
•  If you experience any clicking or grinding, modify the ROM or work one arm at a time.

Arm Circles

• Hold a thin resistance band 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.

Resistance Band Pull Aparts

Thoracic spine mobilization.

• Start in a Knee Hand position, place your hand behind your head and rotate open.

• Rotate closed, tucking your elbow to your opposite knee.

Perform 7 reps each side.

Knee Hand Thoracic Rotations

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

Dynamic Warm Up

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push Ups

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Sit on the ground with your elbow resting on top of your knee
• Holding the dumbbell in your hand rotate your hand down - keep shoulder stable, avoid rounding inward
• Rotate your hand back up (externally) to the starting position. Pause and hold the end range for 2 seconds. Repeat.

*10 reps per side

Dumbbell External Rotations

Series A

• Hip hinge & reach the weight across your body. Pivot on the balls of feet + keep spine long.

• Explosively stand up. Hoist the weight to your shoulder and rotate approx. 180 degrees.

• Press the weight overhead, lower back to the shoulder and repeat.

*5R/5L/5R/5L = 20 total reps*

Rotational Clean & Press

10 reps each side.

• Set up in a strong hip hinge position with one hand placed on a box.
•Relax the shoulder of the rowing arm to stretch, then re-engage, drawing shoulder into socket.
•Row the weight, drive your elbow to the sky - shoulder externally rotates. Maintain good posture.
• Pause for a moment at the top of the row. Squeeze your lat. Lower the weight, relax the shoulder, and repeat.

1-arm Shoulder Set + Row

•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

Series B

Challenge yourself in this superset but adding small movements to the plank & variations to the active hang (1-arm, swinging, bent arms, etc...)

Choose your variation: forearms on ball OR legs on ball

Maintain a tucked pelvis, glutes & TVA engaged, shoulder protracted. Be mindful to keep breathing.

Stability Ball Plank

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

SuperSet C

60s each side
• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

Lat Stretch

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs.

Shoulder Flexion Stretch

Stretch

Session 5: Upper Body

Kelli Longsine

Juan

Nice! Love the mobility before and after!! I need this!

Colton

Session 1: Upper Body

Session 2: Lower Body

Man oh man….lol, humbling. It’s obvious that I’ve taken a break from training, still inspires me by being fun. Thanks for the mobility portion!

Session 5: Upper Body

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