Name: Playbook - Liz Connors - 9/10 No Equipment Upper Body
Uploaded: 2023-10-09T19:07:14.709Z
Duration: 30 min
Description: 9/10 No Equipment Upper Body

• Get into a bear crawl position & extend your legs so that your butt is up - this is your “pike” position.
• Take one hand and tap the opposite shoulder. Do the same on the other side, alternating hands each rep.
• 8-12 reps each side.

* Sub in regular plank shoulder taps if you’re not quite there yet with these 😊

Pike Shoulder Taps

• You’re going to want to do these elevated, so find a couch/chair/bench/whatever!
• Set yourself up like you would for a push up BUT with your fingers facing backwards instead of forwards.
• Slowly lower your chest/ribs/torso down as one solid unit towards the surface you’re elevated on.
• Push through biceps to come back up.
• 10-15 reps.

* You’re more than welcome to do these on your knees!

Bicep Push Up

SUPERSET 1

• You can do these on the floor or elevated with your torso hanging off of some surface - the latter will most likely be a bit more challenging. Definitely start on the floor if you’ve never done these before!
• Lay face down. Elevate your chest/shoulders/head as well as your legs. Extend your arms out in front of you.
• Pull your hands down towards your legs (as if you’re swimming) & then bring them back up the way they came, keeping your upper & lower body in that lifted position the entire time.
• 10-15 reps.

Swimmers

• Place hands palm down & fingers facing forward on a bench/couch/etc.
• Legs straight will be more challenging than knees bent.
• Keep elbows close to torso & shoulders away from ears throughout the movement.
• Bend your elbows to drop your butt towards the floor & push through triceps to come back up.
• 8-12 reps.

Tricep Dips

SUPERSET 2

• Stand no more than a foot away from a wall.  Place forearms on wall, elbows bent & palms facing each other, hands just above shoulders.
• Keeping entire forearm on wall throughout the movement, slide your hands up above your head & then slide back down, slow & controlled throughout.
• 10-15 reps.

Wall Slides

• Lay on your side with knees bent.
• Place forearm of inside arm on ground.
• Push through the forearm & then the hand to lift torso/hips up off the ground, & lower back down.
• 8-10 reps each side.

* Modify by only lifting torso off ground, not hips!

Side Plank Press Ups

SUPERSET 3

9/10 No Equipment Upper Body

BODYWEIGHT UPPER BODY

jill

Dana

So much harder than it looks 🥵🥵 Loved that I didn’t have to think of a workout, it was all ready for me! LOVE the videos and explanations too!

9/10 No Equipment Upper Body

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