Name: Playbook - Maria Teixeira - Upper Body and Mobility
Uploaded: 2024-05-01T22:25:06.817Z
Duration: 15 min
Description: Upper Body and Mobility

THE ROUTINE 

Superset 1
- DB Overhead Tricep Extension 3 x 12-15
- DB Hammer Curls 3 x 12-15

Superset 2
- DB Plank Pass Through (Bear Position) 3 x 30 secs
- Alternating V-Ups 3 x 30 secs

Superset 3
- Plank 3 x 30 secs
- Low-to-High Boat 3 x 30 secs

Recovery Drill 
- Cat Cow 2 x 30 secs
- Crab Reach 2 x 30 secs | each side
- Posterior Hip Capsule Mobilization 2 x 30 secs | each side
- Frog Stretch | 2 x 30 secs
- Foam Roller Piriformis 2 x 30 secs | each side

12 reps each side
- Keep your elbows close to your temples.
- Bend at the elbows to lower dumbbell down behind your head at a 90 degree angle.
- Extend your arms engaging your triceps to bring the dumbbell back up.

DB Overhead Tricep Extension

- Hold the dumbbell with palms facing up.
- Keep elbows close to your body.
- Curl the dumbbell towards your shoulders.
- Pause at the top then lower under control.
- Repeat.

DB Hammer Curls

Superset 1

- Begin in a bear position (knees in the air) with a dumbbell place on one side of your body.
- With the opposite hand pull the dumbbell through to the other side.

DB Plank Pass Through (Bear Position)

- Bring your knee to your chest and your torso up. Alternating sides.
- Go back down to the mat slowly and controlled.

Alternating V-Ups

Superset 2

- Elbows under shoulders and hands out front.
- Keep entire body tight as you hold position for time.

Plank (elbows)

- Lie face up, with your back flat on an exercise mat and your legs extended out in front of you. 
- Curl your upper back away from the mat a few inches as you extend your arms and reach them towards your feet. 
- As you do this lift both legs a few inches off the floor, keeping them close together.
- This is your start position. 
- Proceed to lift your torso further from the
floor, as you bring your hands to touch both feet.
- Simultaneously bend your knees towards your chest. 
- Hold for a moment at top position. 
- Lower back down with control to the start position.
- Repeat

Low to High Boat

Superset 3

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

Cat Cow

30 seconds each side
- Come to a seated position on an exercise mat with your back straight and chest lifted. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be wider than
hip width. 
- Start with your left palm flat to the
ground, with your fingers pointed away from you.
- Your right arm should be directly in front of you, bent at 90 degrees with your palm facing in and your elbow in line with your shoulder. 
- This is your start position. 
- Engaging your glutes, lift your hips
from the floor and drive your weight back over your left hand. 
- Drive and extend the hips up until you
reach full extension. 
- As you do so, reach overhead
with your right hand extending the arm and
reaching behind you and across to the opposite side.
- At this position take a deep breath and keep pressing your feet into the floor to help increase the stretch. 
- With control return to the start position.
- Repeat on both sides.

Crab Reach

30 seconds each side
- Come into an all fours position on an exercise mat with your hands directly under shoulders and your knees directly under hips. 
- To start mobilising the left hip joint, take the left foot and cross it over the
right foot. 
- This is your start position. 
- Proceed to drive your left hip back and across, loading all of your weight into the left hip. 
- Drive your hip back and across as far as you can and feel the tension build up. 
- Hold that end range position then gently
move the hip back to the start position.
- Repeat on both sides.

Posterior Hip Capsule Mobilization

- Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips.
- Take your knees outwards as far as you can, keeping a 90 degree angle at the knee and with feet flared out so that the insides of your feet are touching the floor. 
- Push your hips backwards and sit in between your ankles.
- Rock the hips back and forth, holding at times where you feel tension. 
- Repeat.

Frog Stretch

30 seconds each side
- Come to a seated position on an exercise mat with your back straight, chest lifted and hands placed flat on the mat directly behind you. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be shoulder
width apart. 
- Lift your left leg and cross it over your
right leg, so that your ankle is resting on your lower thigh, just above your knee. 
- This is your start position. 
- Shifting your weight into your right thigh
and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your glutes. Repeat for both sides.

Foam Roller Piriformis

Recovery Drill

Upper Body and Mobility

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Upper Body and Mobility

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