Name: Playbook - KÅNA by Kia - W2 D2 Upper Body
Uploaded: 2022-07-17T06:46:12.766Z
Duration: 50 min
Description: W2 D2 Upper Body

Week 2 Day 2 of my ELEV8 Program 

Focus: upper body strength and endurance

- Complete a hand release push up
- When your hands come off the ground, lift feet off the ground and contract your glutes
- reach overhead and back down bringing your hands near your chest
- Repeat

Hand Release Push Ups + Superman Overhead Reach

- complete 15 reps of pike push ups
- immediately after, complete 45 sec. of shoulder taps + reach
- minimize rest between the two exercises, rest after both are complete

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position
- Inhale as you go down, exhale as you push

Pike push up

- Get into a high plank position
- Contract core and with control, tap one hand to the opposite shoulder
- Repeat with the other hand
- Reach forward and repeat with the other hand
- Try to minimize shifting the hips by keeping core engaged

Shoulder tap + reach

Shoulder Superset 2.0

- Complete 15 reps of first push up variation and 12 reps of the next
- Inhale as you go down, exhale as you push up

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position 
- Keep a tight core

Hand release push-ups

- Complete a push up 
- As you come up bring one arm up and turn to a side plank
- Alternate sides
- To modify, do a push up with knees on the ground

Push Up to Side Plank

Push Up Superset

- Lay flat on the ground and make a Y with your arms
- Contract your back and lift both arms and legs off the ground
- Hold for 45 sec.

Y Superman

- Lay flat on the ground and make a T with your arms
- Contract your back and lift both arms and legs off the ground
- Hold for 45 sec.

T Superman

Superman Burnout 🔥

W2 D2 Upper Body

Ashley

Perfect for a quick vacation workout! Definitely felt the burn 👏🏽

James

ELEV8 CORE🔥

You know you’re out of shape when you’re burnt out after the WARM UP!!

Jenine Cabrera

Whew. It's been a minute! Love it, let's goooooo!

TANISHA

Awesome warm up! Definitely what I needed for a workout !

Mariana

ELEV8 Warm-Up Routine

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W2 D2 Upper Body

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