Name: Playbook - Miranda Criner - Back, Shoulders & Push-ups 🔥
Uploaded: 2024-01-11T20:43:45.577Z
Duration: 45 min
Description: Back, Shoulders & Push-ups 🔥

Jera Donner

All the upper body burn, baby!

We are working through these exercises 5 times each. Two ways to work it:
1. Work through each individual exercise for all 5 rounds. Work 6 reps and rest. 8 reps and rest 10 reps and rest and back down to your 8 & 6 reps before moving into the next exercises and repeating the same.

Or 2. work all 5 exercises for 6 reps and rest. Work all 5 exercises for 8 reps and rest. Work all 5 exercises for 10 reps, etc.. 

You pick how you work it! 

Remember to warm up and cool down!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

- Start in high plank
- push the hips and glutes back to heels, bending the knees
- push yourself back forward to high plank
- bending at the elbows bring yourself toward the floor in a push-up and drive through the palms back to high plank
- repeat for reps or time

Beast to Push-up

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- once at shoulders rotate dumbbells to where knuckles are up toward ceiling
- keeping the elbows close, press up with palms facing you
- Lower the dumbbells back down with control rotate knuckles down and back to starting position

Dumbbell upright row to Reverse Shoulder Press

- Hinge at the hips to lean forward, placing hand on bench
- Your knees should be slightly bent
- Pull a dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (single)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Back, Shoulders & Push-ups 🔥

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