Name: Playbook - Paton Willbanks - W1/D1 Upper Body
Uploaded: 2023-07-18T21:00:10.774Z
Duration: 60 min
Description: W1/D1 Upper Body

Jodi

Upper body for day 1!

First workout of the bodyweight 4 week program! I’m so excited to get started with y’all on this journey!! 🫶🏼

Throughout this entire program, you can always challenge yourself and add weights especially on the upper, lower and total body days!

- Start in a high plank with hands under the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- At the top, reach one arm out in front
- Repeat the push up and reach on the opposite side

Push-up w/ shoulder raises

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Modification: the close your legs are in and bent, the easier… the straighter, the harder

Tricep dips

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Lower hip close to ground then bring leg back through to starting position
- Repeat both directions

Modification: less range of motion and slower

Shoot throughs

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* 8 on each side

Side plank reach through

Circuit 1

- Place hands on the floor in front of your feet
- Walk your hands out until your body is in a high plank
- Walk your hands back towards your feet reversing the movement

Inchworm

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Bring your elbows in towards your rib cage while hands stay out still going into a lat pull down motion
- Reverse by bringing the arms back overhead

Superman lat pull-down

- Start in a high plank
- Pull one hand up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared, alternate between each one
- 6 on each side, 12 total

Dumbbell renegade rows

- Start on your hands and feet with your legs bent at 90 degrees
- Hold for 30 seconds
- Keep a neutral spine

Bear hold

Circuit 2

This one seems easy at first glance but just wait! Those arms will feel on FIRE after this!

- Start with arms away from you, out to the side with palms facing the ground
- Pull your arms as far away from your body as you can, it should feel like you are reaching for something
- Squeeze your shoulder blades as well
- Pulse your arms up and down for a full minute

Palms down arm pulses

- Start with arms away from you, out to the side with palms facing the sky
- Pull your arms as far away from your body as you can, it should feel like you are reaching for something
- Squeeze your shoulder blades as well
- Pulse your arms up and down for a full minute

Palms up arm pulses

BURNOUT

Add any 20-30min cardio session after this workout!

Examples:
- Running
- Run/Walk
- Walking
- Biking
- Swimming
- Rower
- Incline Walk

W1/D1 Upper Body

Community

More workouts from Paton Willbanks