Name: Playbook - Mildred Sam Otuh - W5 D2 Upper Body
Uploaded: 2022-09-08T01:21:34.403Z
Duration: 40 min
Description: W5 D2 Upper Body

Begin with Upper Body warmup, then…

Complete the following circuit x 4 sets

Dive bomber pushups x 12
Bent over alternating row x 10 each side
Y Hyperextensions x 15
Crucifix plank x 30 secs
Scapula raise x 15
Superman waves x 12

Cool down:
Static stretch + foam roll

Dive bomber pushups x 12
Bent over alternating row x 12
each side
Y Hyperextensions x 15
Crucifix plank x 30 secs
Scapula raise x 15
Superman waves x 12

- 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

Dive bomber push ups

- Hinge at the hips and come down with a neutral spine
- Pull the resistance band up with one arm, engaging your lats.
-Hold the movement and pull the opposite arm up, engaging the lats
-Return the starting arm and repeat
- Keep your core tight and focus on a slow controlled movement

Banded alternating bent over rows

- 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

-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

- 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 and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman waves

Bodyweight W4 D2 upper body circuit

W5 D2 Upper Body

Intro to Program

This was great! My legs feel like jello 💪🏻

W5 D2 Upper Body

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