Name: Playbook - Tobiloba Samson - Upperbody
Uploaded: 2023-05-11T19:54:43.124Z
Duration: 40 min
Description: Upperbody

Looking to service your upperbody a little. Check these workout exercises: 

Warm-up:
1. Arm circles 
2. Triceps extension 
3. High Plank T-rotation
4. Inchworm to Push-ups

Main workout: 
5. Diamond Push-ups 
6 .Wall raise 
7. Superman pull-ups 
8 . rear delt fly

1. Stand shoulder-width apart. 
2. Rotation your arms in a circular motion from your shoulder 
3. Forward motion first and then you can switch backward 
4. Complete for the desired time.

Arm circles

1. Stand shoulder-width, and bend your elbows at about 40 degrees behind your head. 

2. Push it as far back as it can get. 

3. Hold for the desired time and switch to the other hand.

Standing triceps extention

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Begin by standing tall, bending at the waist, and placing hands on the floor
- Walk your hands out until your body is flat
- Perform a push-up
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to push-up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms to come up

Diamond push ups

-Start sitting on the floor or mat.
-Start from a little lesser than 45 degree 
- Raise your hands up and squeeze your rhomboids on your way down, hold for 2 secs.
-Return to the starting position

Wall raise

- 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, then perform a pull-up
- Lower back to starting position

Superman pull-ups

- Hinge from your hip, a slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion
- perform for the desired reps.

Upperbody

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