Name: Playbook - Misael Echenique - W3/D2 Upper Body + Abs
Uploaded: 2022-09-19T16:14:29.212Z
Duration: 45 min
Description: W3/D2 Upper Body + Abs

- Come down as slow as you can (3 seconds)

Negative push up (3 sec)

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- 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

Pike Push Up + Hold

- Face down on your belly
- Extend arms out gripping and pulling apart the towel
- Start bending your elbows pulling them together to your lats while lifting your chest off the ground

Towel back row

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Keep your back straight and knee close to the floor
- Hold position

Bear crawl

Walkout + Bear Hold

- Lay on your side with your non working arm wrapped around your body
- Bend your elbow 90 degree angle and start to press up away from the floor

One arm Tricep press up

- Place your feet on a elevated surface such as a chair or couch
- 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

Elevated High plank hold

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum