Name: Playbook - Ally Yanecek - Bodyweight Upper Body
Uploaded: 2024-01-22T02:28:48.114Z
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

AMRAP: upper body

Upper Body Combo Moves

Upper Body No Repeats

Tabata Arms

Upper Body Pyramid

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

Bodyweight Upper Body

More workouts from Ally Yanecek