Name: Playbook - Mackenzie Bishop - W4/D2 Arms Tabata
Uploaded: 2023-03-23T20:01:05.317Z
Duration: 35 min
Description: W4/D2 Arms Tabata

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

Lateral stretch

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- Use a band, mobility stick, jump rope, etc. and hold it with a wide grip
- Keep arms locked out straight overhead
- Use the Right arm to pull the Left arm towards the right as your tilt the torso simultaneously
- Fall deeper into the stretch with every exhale
- Hold on this side and then repeat on opposite side

Mobility Oblique Opener

- Use a band, mobility stick, jump rope, etc. and hold it with a tight grip
- Start with arms straight overhead and slowly start lowering your arms behind your head as you bend your elbows
- Stop when your elbows are bent at a 90 degree angle and you feel the stretch opening your chest
- Your shoulder blades should pinch when you are at the bottom of your stretch

Mobility Chest & Bi Opener

- Start in a modified high plank position using a couch, chair or wall to elevate your hands
- Take one hand off the support you’re using and touch the opposite shoulder 
- Repeat on the opposite side

Shoulder taps

Arms Warm up

- Stand with hips hinged as if going into downward dog
- Bend at the elbows to come down 
- Bring the crown of your head down towards the ground
- Engage core, exhale & push as you come up

Decline push up

- From standing position 
- Place your hands just outside the shoulders on a wall or the top of a chair or bench
- Bend at the elbows to come down towards the wall
- Do not use your head to pull towards the wall and do not sag your belly button
- Keep your neck, shoulders & hips in a flat tabletop line
- Extend your arms engaging your chest as you come up and exhale

Modified push ups

- Begin on a mat in a side lying position
- Bring your arm that is closest to the mat up and around your body as if hugging yourself
- Bend elbow of your top arm as you stabilize the hand on the mat
- Press up with the arm that is bent with the hand that is on the mat, targeting the triceps & rise back up.
- Repeat given amount of reps on each arm

Bodyweight tricep extensions

- Place your hands on a couch, chair or wall, elevated above your feet
- Keep your back flat with hips and shoulders in a line, do not bend at the waist 
- Take one hand off the couch and touch the opposite shoulder 
- Repeating on the opposite side
- Make sure your hips are not rocking side to side as you move your hands. Engage your core to keep your hips from moving a lot

Couch Shoulder taps

- Start in a high plank position against a wall or go onto your knees and use a couch or chair 
- Place hands directly under shoulders so as to target the triceps
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body by your rib cage
- Extend your arms to come back up & exhale as you do so

Tricep push up

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

This stretches our inner thighs. 

Press upper body only as far forward as is comfortable while pregnant.

Adductor Stretch

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

Chest opener

Glute stretch

- Stand with legs far apart and hinge at the waist
- Reach one arm down to the ground or onto something higher than your feet like a block
- Open the other arm up towards the sky opening the chest and torso, head follows the arm that goes upward

Torso opener

- Sit on the floor and cross your legs 
- Bring your left hand to your right thigh
- Bring your right arm over your head towards your left side and lean as far as needed to perform a stretch 
- Repeat for 30 seconds per side

Lat Oblique Stretch

Quad Stretch

- Start with feet far apart and hinge forward at the waist
- As you hinge then drop your butt into a low wide squat and lift the torso up
- Drop the torso as you stand and bring the butt back up
- Repeat

W4/D2 Arms Tabata

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