Name: Playbook - Ally Yanecek - BODYWEIGHT: upper body
Uploaded: 2024-01-22T02:28:48.986Z
Duration: 10 min
Description: BODYWEIGHT: upper body

Circuit
-    	Wide to narrow push up x 10 each
-    	1 ½ tricep dips x 10
-    	Inchworm to shoulder taps x 5
-    	3 way superman x 10 all

- Hands ~3” wider than shoulders on each side
- Lower, then squeeze chest to push up
- Hands just below shoulders
- Lower, the use triceps to push up 


Modification: perform on knees

Wide to Narrow Push Up

- On the floor or hands on dumbbells or off a bench 

- Squeeze triceps
- Lower fully
- Dig hands into floor/bench, raise halfway
- Lower fully
- Squeeze triceps to raise fully


Modification: bring heels closer to butt
Advancement: straighten legs out, straighten legs out and put heels on a bench

1 1/2 Tricep Dip

- 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

Superman I Y T

- Squeeze glutes to lift legs then:
1) Draw back muscles down to lift arms straight above head "I"
2) Activate lower trap muscles to lift arms into a “Y”
3) Squeeze your shoulder blades together to lift arms into a “T”

3-way Superman

Circuit

BODYWEIGHT: upper body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper 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: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

BODYWEIGHT: upper body

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