Name: Playbook - KÅNA by Kia - W6 D2 Upper Body Burn
Uploaded: 2022-09-12T11:29:40.789Z
Duration: 50 min
Description: W6 D2 Upper Body Burn

Week 6 Day 2 of my ELEV8 Program 

Focus: upper body growth, endurance, upper body stability

- Complete each exercise back to back with minimal rest in between 
- Rest after both are complete 
- To modify, do either a hand release push up or a modified push up (knees on the ground)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeat
- To modify, complete a hand release push up instead of a regular push up

Push-up + push back

- Start in downward dog position
- Complete a pike push up and kick legs back to a high plank position
- Complete a push up (to modify, complete a hand release push up)
- Bring legs forward to pike position
- Repeat 
- 1 of each = 1 rep

Pike Push Up to Push Up

Push Up Superset

- 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 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 a push up
- As you push up reach one arm forward 
- Repeat on the other arm
- To modify, do a hand release push up by bringing body to rest on the ground rather than a regular push up

Push Up + Forward Reach

Single Arm Overhead Reach + Push Up to Forward Reach

- 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 🔥

W6 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!

W6 D2 Upper Body Burn

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