Name: Playbook - Mildred Sam Otuh - W1 D2 Upper Body
Uploaded: 2022-09-08T01:21:34.331Z
Duration: 45 min
Description: W1 D2 Upper Body

Jessica

Complete upper body warmup, then…

Complete the following x 3 sets
Rest 15-20 seconds between exercises and 1 minute between sets

Incline push-ups x 10
Tricep dips x 10
Y Hyperextensions x 20
Pike pushups x 12
Plank to row x 10 each side
Up down plank x 8 each side

Cooldown 
Static stretch
Foam roll

- Start with your hands on an elevated chair or table
- Perform a push-up coming down slowly
- make sure to keep your core engaged and spine neutral

Incline push up

-Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
-Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
-Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
-Push yourself back up slowly until your arms are almost straight and repeat.

Tricep dips (Chair)

- Lie face down on the ground, arms and legs extended
-Lift your head, chest, and arms up
- Raise your arms in a Y position
- Engage your glutes as you lift
- Pause at the top
- Lower back to starting position

Lying Y- hyperextensions

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Decline pike push ups

Start in a plank position with your legs wider than hip-width distance; the wider the stance, the more stable you are
. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
-With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
-Keeping your neck long and energized, return the arm back to the ground and repeat the movement on your left side.

Body weight Plank row

*Reps per side*
- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

W1 D2 Upper Body

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