Name: Playbook - Ally Yanecek - AMRAP: upper body
Uploaded: 2024-01-22T02:28:48.661Z
Duration: 9 min
Description: AMRAP: upper body

Set a timer for 4 minutes
Complete Circuit A "As Many Rounds As Possible"
1 minute rest
Repeat for Circuit B

Circuit A
-    	Plank up downs x 10
-    	Shoulder press x 10
-    	Shoulder press pulse x 15
 
Circuit B
-    	Bicep curl x 10
-    	Bicep curl pulse x 15
-    	Tricep dips x 10

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Modification: perform on knees, but still keep thighs long and butt down

Plank Up-Downs

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders


Modification: alternate arms

Shoulder Press

- Stay in the 25-75% range of a shoulder press rep 
- Elbows never fully bent, never fully straight
- Slow and controlled

Shoulder Press Pulse

Circuit A

- Tighten core, shoulders back, “proud chest”

- Upper arms stay parallel to your trunk
- Palms face forwards

- Pull dumbbells to shoulders STRONG
- Reverse motion slowly

Bicep Curls

- Perform a bicep curl, but stay in 25-75% of the range … never fully straight, never fully bent

- Focus on engaging your biceps, then slightly releasing it

*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles

Biceps Pulses

-Get into a table top position
-Brace your core, keep your butt up 
-Slowly bend your elbows
-Squeeze your triceps STRONG to extend your elbows back to the starting position 



Modification: move heels closer to your butt
Advancement: Move your heels further away from your butt OR straighten your legs

Tricep Dips

Circuit B

AMRAP: upper body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

AMRAP: upper body

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