Name: Playbook - Mildred Sam Otuh - W2 D4 Upper Body
Uploaded: 2022-09-08T01:21:34.364Z
Duration: 35 min
Description: W2 D4 Upper Body

Begin with upper body warmup routine, then…

Complete the following supersets x 3 sets
Rest 30 seconds between supersets and 1 minute between sets

Superset1
Push-up x 12
Tricep dip x 10

Superset 2
Plank up down x 8 each side
Shoulder taps x 15 each side

Superset 3
Kneeling Tricep extension x 15
Diver push-ups x 10

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

Push-ups

-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)

Bodyweight W2 D4 Superset 1

Up down plank x 8 each side
Plank shoulder taps x 12 each side

*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

Up down plank

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Bodyweight W2 D4 Superset 2

Kneeling Tricep extensions x 15
Diver push-ups x 10

-Get on your hands and knees with hands shoulder width apart
-Lower your elbows to the floor
-Lean forward so that your Bodyweight is supported by your elbows.
-Exhale as you push your body off the floor by extending your elbows
-Repeat for desired reps

Floor kneeling Tricep extensions

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

W2 D4 Upper Body

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