Name: Playbook - Mia Rae - Upper/Lower Split
Uploaded: 2023-05-16T20:18:54.565Z
Duration: 49 min
Description: Upper/Lower Split

Just getting back into a routine. I did one round of each just to ease in. But I’ll go back and do the three rounds once I get a little more adjusted. Thank you for a good sweat!

Kelly

PHA Training with Glute and Core Finisher.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat by driving through your feet 
- Squeeze your legs and glutes at the top
- Repeat

Prisoner Squat

Super Set 1

- 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

Pike Push Up

- Stand in front of a box or any STABLE elevated surface(box, bench, or steps are all great options)
- Step up to full extension and drive up with the opposite knee
- Keep your chest up and core tight 
- Lower to ground and repeat 

💜 Trainer Tip 💜
- Start with a lowest height available to you and gradually go up in height as your progress

Step Ups - Sagittal Plane

Super Set 2

- Place your hands behind you on a chair or a bench with your legs extend in front of you
- Lower your body until your arms are at a 90 degree angle 
- Lift your body back up until your arms are straight 

💜 Modification 💜 
- Bend at the knees to lessen intensity

Tricep Dips

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

Super Set 3

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- Can be done with knees on the ground for added stability

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up - Wide

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up and core tight 
- Push through your feet and glutes to come back up

Sumo Squats

Super Set 4

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
-Slowly lower down back to the starting position and repeat
- Work both sides

Single Leg Hip Thrust

- Hands directly under your shoulders
- Hold a push up position pushing your body away from the floor while squeezing your core 
- Keep entire body tight as you hold position for desired time

💜 Modification 💜
- Knees can be placed on the floor for added stability

High Plank Hold

- Start with your arms overhead and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Upper/Lower Split

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