Name: Playbook - Ally Yanecek - Floor Only Upper Body
Uploaded: 2024-01-22T02:28:48.134Z
Duration: 15 min
Description: Floor Only Upper Body

Upper Body
-    	Plank up downs x 20 total
-    	Chest press x 10
-    	Skull crusher x 10
-    	One hand elevated push ups x 5 each
-    	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

-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to your shoulders
-Slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head

Chest Press

- Start with your arms extended above your shoulders AT A SLIGHT ANGLE BACK 
- Bend at the elbows lowering the dumbbells over the top of your head
- Fully extend your arms back up STRONG contracting your triceps


Modification if you can’t lie on your back right now: perform tricep overhead extensions

Skull Crushers

- 1 hand elevated, brace core
- Slowly release chest muscles to drop into a push up
- Activate chest muscle & push ground away to lift up


Modification: drop knees to ground
Advancement: elevate hand on an unstable surface (medicine ball, BOSU ball)

1 Hand Elevated Push Ups

-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

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