Name: Playbook - Maria Teixeira - W1/D4 Upper Body and Abs
Uploaded: 2024-05-01T22:25:06.066Z
Duration: 35 min
Description: W1/D4 Upper Body and Abs

Ana 

IsisDupuy

Day 4 is another sweaty upper body day in which you will be using all of your upper body muscles and your abs. I recommend you do these exercises back to back with a 30 second rest in between.

Beginners can take 40-60 second rest in between each exercise.

F O R M
• start at all fours with a neutral spine with your chin tucked slightly to ensure your neck is in line with the rest of your spine.
• Press your arms into the ground so as not to sag between the shoulder blades.
• Tilt your tailbone towards the ceiling. This will anteriorly tile the pelvis which starts the "cat" position and begins to extend the spine from the bottom up. Imagine your spine is being pulled toward the ground and actively arch your back, one vertebrae at a time.
• When you reach a full arched position, gently look up. Then begin to reverse the movement.
• Gently press your arms into the ground and lift your spine one segment at a time until you reach the pelvis. It can help to think about crunching your core. Tuck your tailbone under to finish in a fully rounded spine position.

Cat Cow

F O R M
• Lie fave down with your legs extended and hands resting behind your head.
• Pinch the shoulder blades and raise your elbows as high as possible.
• Slowly straighten your arms to form a “Y”.
• Slowly sweep back, turning your arms inward and palms up.
• Bend at the elbows and place your hands as far up your back as possible, bringing your elbows down to rest on the ground.
• Reverse the movement by pinching your shoulder blades and lifting your elbows.

Prone Swimmers Hovers

Complete on both sides

F O R M
• Start in an all fours position and place one of your hands on your lower back with your palm facing out.
• Maintain a flat back and core braced.
• Rotate through your spine lifting your chest towards the ceiling.
• Slowly reverse the movement.

Quadruped Thoracic Rotations

Complete on both sides

F O R M
• Come to a seated position 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 one of your palms flat to the
ground, with your fingers pointed away from you.
• Your other 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. 
• 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 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.

Crab Reach

Upper Body Dynamic Warm Up

F O R M
• spine in a neutral position
• feet hip width apart
• bend at the waist and walk hands out to a push up position
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time
• walk hands back towards your legs and stand up

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Walk Outs

F O R M
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend

✨ do extend your leg out
✨ do focus on keeping your core engaged the entire time

Bird Dog

Advanced: extended legs
Beginner: modification #1 or #2

F O R M
• shoulders back, abs engaged, and neutral spine
• hands on either side of your hips, gripping the edge of the bench/chair firmly
• lift up onto your hands, bring your hips forward and extend your legs out out in front you (modification #1: bent knees / modification #2: on the floor with bent knees)
• keep your elbows tucked in close to your body as you bend them and lower your hips down
• lower and push back up with your arms until elbows are fully extended but not locked in
• flex your triceps at the top of the exercise

❌ don't let your elbows go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up and down

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Tricep Dip

F O R M
• Start by standing with your feet together.
• In one motion, jump your feet out to the side and raise your arms above your head.
• Immediately reverse the motion by jumping back to the starting position.
• Increase speed as you feel comfortable.

Jumping Jacks

Beginner: slow down the movement 

F O R M
▫️begin in a high plank position
▫️arms begin right over shoulders
▫️engage your core
▫️bring your knee towards your opposite elbow and repeat on the opposite side
▫️ rotate your hips through the movement

❌ don't arch your back
❌ don’t bounce on your toes

✨ do focus on keeping your core engaged the entire time

Diagonal Mountain Climbers

F O R M
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement (inhale as you extend and exhale as you come back up)

Dead Bug

Hold for time

F O R M
▫️elbows directly below shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️hips locked in and flexing glutes & quads
▫️squeeze your core from front to back, keeping it engaged the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank (on elbows)

F O R M
• Lie face down with your legs extended.
• Bring both hands next to your chest, elbows tucked in.
• Slowly lift your torso up as far up as you can.
• Press your arms into the ground and keep your chest lifted as not to sag between the shoulder blades.
• Hold this position and feel the stretch in your chest.

Cobra Stretch

F O R M
• Kneel down in front of a box/bench/chair and place your plans on top of it.
• Move backwards until your arms are fully extended.
• Slowly bring your head down in between your arms as you push your hips back.
• Hold for time.

Box Stretch

Complete on both sides

F O R M
• Come to a kneeling position and spread your knees wide.
• Lean your torso forward towards the
floor and extend your arms out directly in front of you with your palms facing down. 
• Try to keep your feet in contact with your glutes whilst extending your arms as far forward as possible. 
• Reach your arms across to one side keeping your hands on the floor and then press the hips back slightly.
• You should feel a deep stretch along your side. 
• Hold for time.

Childs Pose with Lat Stretch

Complete on both sides

F O R M
• Lie face down with your legs extended.
• Extend one of your arms out to your side so it's leveled with your shoulder. 
• Bring your other arm in front of you on the floor for balance.
• Gently lift your leg and hip off the floor, bending your knee and bringing your foot to rest flat on the ground on the other side of you. 
• Bring your arm to rest on your waist whilst maintaining the other arm behind you.
• Hold this position and feel the stretch in your chest.

Prone Chest Stretch

Upper Body Static Stretch

W1/D4 Upper Body and Abs

This was my first training session with your app! Lots of expectations

Carolina Rojas

W1/D1 Booty Focus

Valeria

Awesome workout,I can definitely feel it 😂

W1/D2 Upper Body and Core

W1/D3 Booty Burn

I have been loving your routines but with this one I had some trouble. I think being almost 50min in the same position for all exercises is not as comfortable since you can get sore. In my case, when I wash finisheing my routine I was not feeling my legs because of course any flood was getting to them and I don’t know until when is this a good thing.

Viena

Alexandra Garcia

Nicole

W1/D5 Booty Tone

excited for week two !! Off to a good start hehe

Lori

W2/D1 Booty Focus

I can not do low high boats getting past my butt seems impossible, and there's not even a modification for this one. Sucks because I feel like I am missing out because I can not do this one (there's not even tips on how to make it easier on how to get all the way up).

Jasmine

W2/D2 Upper Body and Core

Having a great time doing these and really feel the burn! :) 🔥

Always an amazing workout , very challenging, but I keep pushing. Please keep making these workouts.😍

definitely gonna be sore after this one! Stepping it up to the next band strength was tough but worth it!

W2/D3 Booty Burn

Even when my body hurts somehow I find the energy to do these exercises.Love it🩷

W2/D4 Upper Body and Abs

W2/D5 Booty Tone

Excellent booty burner !! Loved that workout 🏋️‍♀️

W3/D1 Booty Focus

W3/D2 Upper Body and Core

W3/D3 Booty Burn

W3/D4 Upper Body and Abs

W3/D5 Booty Tone

W4/D1 Booty Focus

W4/D2 Upper Body and Core

W4/D3 Booty Burn

W4/D4 Upper Body and Abs

W4/D5 Booty Tone

this one is definitely gonna have me sore tomorrow ! love it

W5/D1 Glute Focus

W5/D2 Upper Body and Core

W5/D3 Booty Burn

W5/D4 Upper Body and Abs

cant believe that we’re already done the second to last week !

W5/D5 Booty Tone

W6/D1 Glute Focus

W6/D2 Upper Body and Core

W6/D3 Booty Burn

W6/D4 Upper Body and Abs

We did it !! Such an amazing 6 weeks the workouts were so much fun ! Cant wait to start the next one tomorrow :)

W1/D4 Upper Body and Abs

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