Name: Playbook - KÅNA by Kia - W5 D2 Upper Body Burn
Uploaded: 2022-08-17T09:04:39.219Z
Duration: 45 min
Description: W5 D2 Upper Body Burn

Week 5 Day 2 of my ELEV8 Program 

Focus: upper body growth, upper body stability

- Complete an explosive 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 contracting your lats and squeezing your shoulder blades
- Repeat and push your body away from the floor with power
- Exhale as you push

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

- 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 Superset

- Lay in a prone position (facing the ground) and take your hands and feet off the floor contracting your glutes and squeezing your shoulder blades
- Slowly reach one arm overhead and back down squeezing your lats
- Repeat on the other arm (12 per side)

Single Arm Overhead Reach

- Complete 30 seconds of burpees
- Immediately after complete a 30 second plank

- Place your hands on the floor 
- Bring legs back to a push up position
- Bring body to the floor and back up
- Bring legs forward and hands off the ground back to a standing position
- Increase speed and add a jump as you get more comfortable with the motion

Burpees

- Focus on keeping entire body straight and core contracted
- Remember to breathe

Low plank

Burnout 🔥

W5 D2 Upper Body Burn

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!

W5 D2 Upper Body Burn

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