Name: Playbook - Ally Yanecek - Arms and Legs
Uploaded: 2024-01-22T02:28:48.438Z
Duration: 20 min
Description: Arms and Legs

Activation: Inchworm to shoulder tap x 5, squat pulse x 20

Circuit A: Heavy / Bodyweight
-          RDL x 10
-          Half kneeling shoulder press x 10 each

Circuit A: Medium / Bodyweight
-          Lunges with overhead hold x 10 each
-          Bicep curls x 10

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

Full Body Warm Up

- Walk out to plank position, tighten core
- Touch hand to opposite shoulder
- Squeeze abs to make sure hips don’t move

1 rep = inchworm + R tap + L tap 

Modification: drop to knees to perform shoulder taps

Inchworm to Shoulder Taps

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

Activation

- Squeeze your core, squeeze your glutes

- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing


*if you start to feel this in your back 
1) tighten your core or 
2) don’t bend as far or
3) lighten your weights

- Shoulder press from the same side with the down knee
- Do NOT let your back arch
- Keep your core tight

Half Kneeling Shoulder Press

HEAVY / BODYWEIGHT

- Bring dumbbells overhead, this will challenge your core so keep it tight 
- Lunge forward 
- Activate quads and push yourself back to stand


Modification: hold dumbbells at your side

Forward Lunge with Overhead Hold

- Tighten core, shoulders back, “proud chest”
- Upper arms stay parallel to your trunk
- Palms face forwards

- HOLD A KEGAL
- Pull dumbbells to shoulders STRONG
- Reverse motion slowly
- RELEASE KEGAL 

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

Bicep Curls with Kegal

MEDIUM / BODYWEIGHT

Arms and Legs

Full Body Trisets

Pre/Postnatal Full Body Strength

Pre/Postnatal Full Body Stronger

Legs, Arms, and Abs

Total Body Stability

Full Body Sculpt

Inchworms can die. Your technique is flawless. Your abs are steel with those controlled leg lifts.

Arms and Legs

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