Name: Playbook - Klabera Komini - Week of 6.10.24 - upper body push
Uploaded: 2024-12-30T10:42:07.218Z
Duration: 30 min
Description: Week of 6.10.24 - upper body push

A quick upper body push! 

Start with the warmup before heading into modified pushups! Elevating your hands on a pushup is a GREAT modification because it still utilizes the correct muscle groups (core/quads) to help work towards a full pushups 😊

Head into 2 supersets & a cool down stretch. Enjoy!

- start in a seated position 
- swing arm SLOWLY backwards and continue in a circular motion until you reach starting position
- repeat the circle
- repeat both sides

Seated arm circles

- start in a half kneeling position with hips tucked underneath you
- hold both arms out in front 
- using just your SHOULDER blade - extend arm forward and pull arm back from shoulder blade. Repeat both sides

Alternating shoulder extension

Start by lying on your belly with forehead on the floor 
Bring both arms up to 90 degrees and make fists with your hands 
Keeping elbows on the floor lift wrists and forearms as much as body allows 
Lower controlled

Lying external rotations

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

Warmup

Start in a high plank position with hands elevated. 
Lower body down so elbows are at 45 degree angle
Keep core locked in! 
Push the bench away and you come back to a high plank position.

Push-up - modified

Alternate between the 2 exercise 3 times total

- Start on your hands and feet with your legs bent at 90 degrees
- Keep your core locked in and knees hovering off the floor
- With minimal movement - alternate tapping each shoulder

Bear Hold - Shoulder taps

-Push your hips back as you come down 
- Keep the dumbbell at your collarbone
- Press the dumbbell up at the top of the squat

Dumbbell squat press

Superset

Leg lower - tricep extension

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- start in a Childs pose 
- extend both arms out 
- take one arm and weave it through so that the side of the shoulder is on the floor and your cheek is on the floor 
- use opposite hand for stability

**repeat both sides**

Child pose - thread the needle

Week of 6.10.24 - upper body push

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Bridget

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Those inchworms were killer. Started out easy but I was sweating at the end!

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A burner. I’m going to feel that in my side abs tomorrow 🥴

Week of 12.9.24 - lower body + core

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Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

Week of 11.25.24 - Full Body KB + Agility

I was shocked I was able to do the single leg box jumps! Yay me!

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WOTW coming in clutch when I needed a quick but sweaty workout!

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Pamela

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I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

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Still can’t do that bear crawl, but I’m trying. 😁

Kate

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Loved it! It burnt but not too much❤️

Zoja

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Mackenzie

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Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

Week of 4.1.24 - Lift & Core

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Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.22.24 - Unilateral Focus

The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 6.10.24 - upper body push

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