Name: Playbook - Misael Echenique - W2/D2 Upper Body
Uploaded: 2022-09-19T16:14:19.449Z
Duration: 45 min
Description: W2/D2 Upper Body

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

High plank hold

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Start with your feet on the mat and your back at 90 degrees
- Bend your elbows and keep your core engaged
- Hold for time

pike hold

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- 4 variations = 1 Rep

Supermans (4 variation)

- 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

Plank walk - up & down

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Plank walk + Wide Push up

- Rotate your torso as you bring your leg towards your chest 
- Bring your opposite hand to tap opposite toe 
- Repeat on the opposite side