Name: Playbook - The Fit Green Goddess - Upper Body ⭐️ Mobility ⭐️ Conditioning
Uploaded: 2023-07-13T20:47:31.544Z
Duration: 60 min
Description: Upper Body ⭐️ Mobility ⭐️ Conditioning

Upper body mobility is important because it will make you more flexible as it allows a wider range of motion for your body, which will improve your athleticism, and lower your chances of injury.

Conditioning exercise that targets your cardiovascular system. The continuous movement elevates your heart rate + increases your body’s demand for oxygen. Time spent working your conditioning helps you lift better, for longer, when it’s time to go heavy.

3 rounds. Heavy on the KB swings! 

1. KB swing- 20

2. Sit up- 15

3. Push up-10

4. Box jump- 5

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

kettlebell swing

- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can

Bent knee reach crunch

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up

Push-up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Conditioning round one

3 rounds
1. Jump rope- 30 40 50
2. Air squats- 10 20 30
3. Push-up to T twist- 6 8 10

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

Push-up to t twist

Conditioning round two

1. Pull ups (assist is ok)
2. Squat to side kick
3. Suitcases
4. Rower- 250 meters

Squat to kick

Suitcase abs

Pull-ups

Conditioning round three

Wrist warm up

Face down. Arms extend in front of you with thumbs up.
As you bring your arms to the outside of your body your thumbs should point down as they come towards your glutes.
Once both arms are at the glutes, bring them slowly back to the extended reach straight in front of you.

Head faces down / shoulders remain locked down and back.

Y-handcuff

Round one

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Resistance band dislocates

Round two

1. Scapular push up
2. Thoracic twist (open book)
3. Floor scorpion

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

Face down. Arms out to the sides palms down- you’ll look like a “T”.  Bend one knee as the heel reaches for the ceiling and twist over to other side . Your raised foot should land directly next to opposite knee. Alternate sides. Slowly

Floor scorpion

Thoracic spine twist (open book)

Round three

Upper Body ⭐️ Mobility ⭐️ Conditioning

So nice to be back with my Tina workouts. I am on vacation and the resort gym had everything I needed. Love the full body workouts!

Upper Body ⭐️ Mobility ⭐️ Conditioning

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