Name: Playbook - Mildred Sam Otuh - W2 D2 Upper Body
Uploaded: 2022-09-08T01:21:34.349Z
Duration: 45 min
Description: W2 D2 Upper Body

Begin with upper body warmup routine, then…

Complete the following x 3 sets

Scapula Bodyweight raise (aka batwings) x 15
Hyperextensions x 20
Swimmers x 15 each side
Crucifix plank x 20 seconds
In out plank x 12 each side

- Lie on the floor with back down
-place elbows at about 90 degrees or slightly lower
-Using just the endows, and squeezing your shoulder blades, lift your upper body off the ground
-Squeeze at the top, and slowly lower back down
-Repeat for desired reps

Scapular Bodyweight raise

- Lying face down on the ground, arms folded behind your head, and legs extended
- lift your head and upper body from the floor, raising both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Lying hyperextensions

-Lie face down with arms extended overhead, palms on the floor, and legs extended behind you.
-Raise your left arm and right leg
-Return to starting position
-Raise your right arm and left leg
-Repeat this sequence, alternating sides as you go

Swimmers

-Lie on your belly with legs straight and arms in line with shoulders in a crucifix position
-From there, push your whole body up with your hands so that your chest raises several inches from the floor
-Hold for desired time
-Beginners (perform on knees instead of with legs straight)

Crucifix plank

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight and walk your hands in and out as you hold position for time

In Out Plank

W2 D2 Upper Body

Intro to Program

This was great! My legs feel like jello 💪🏻

Jessica

Gabriela Thyrso

W2 D2 Upper Body

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