Name: Playbook - Ally Yanecek - COMBO MOVES: upper body
Uploaded: 2024-01-22T02:28:48.928Z
Duration: 10 min
Description: COMBO MOVES: upper body

Circuit
-    	Curl to press to overhead tricep extension x 10
-    	Skull crusher to lat pullover x 10
-    	Push up to superman x 10

- Squeeze biceps to curl 
- Activate deltoids to press
- Link dumbbells together 
- Lower weights overhead
- Squeeze triceps to press 


Core stays tight throughout movement, your back should not arch, your body should not sway

Curl to Press to Tricep Extension

Core tight, back flat to floor

Skull crusher: angle arms back, let elbows bend, then power the triceps to straighten arms 

Lat pullover: keep a slight bend in elbows, drop arms back, then power weight over chest

Skull Crusher to Lat Pullover

- Plank position… tighten core
- Slowly lower to stomach
- Squeeze glutes and perform a Superman
- Brace core and push up (think about pushing floor away from you)


Modification: perform push up on knees

Push Up to Superman

Circuit

COMBO MOVES: 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: 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

COMBO MOVES: upper body

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