Name: Playbook - Ally Yanecek - AMRAP: upper body
Uploaded: 2024-01-22T02:28:48.017Z
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

Upper Body Combo Moves

Upper Body No Repeats

Tabata Arms

Upper Body Pyramid

Bodyweight Upper Body

Basketball Themed Upper Body

Push & Pull Express

Floor Only Upper Body

Pre/Postnatal Upper Body Supersets

Pre/Postnatal Upper Body Strength

Pre/Postnatal Push & Pull

Pre/Postnatal Arms & Mobility

Push Day

Abby

Pull Day

Upper Body Supersets

Upper Body Burner

Push and Pull Workout

Push Day Burnout

Pull Day Burnout

Upper Body Trisets

Shoulders, Back, & Tris Strength

Shoulders, Back, & Tris Burner

Shoulders, Back, and Triceps Sculpt

Advanced Shoulders, Back, & Tris

Upper Body Controlled Strength

Upper Body Power

AMRAP: upper body

More workouts from Ally Yanecek