Name: Playbook - Ally Yanecek - Full Body Trisets
Uploaded: 2024-01-22T02:28:48.533Z
Duration: 30 min
Description: Full Body Trisets

Activation: lunge x 20 each, plank toe taps x 10 each

Circuit A: Heavy / Medium / Light weights
-             RDL x 12
-             Half kneeling single arm arnold press x 10 each
-             Plank rows x 10 each
 
Circuit B: Medium / Bodyweight
-            Backwards lunges with overhead hold x 10 each 
-            Hammer curls x 10
-            Penguins x 20 each

- 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

- Tighten core, don’t let your back arch 

- Tighten quads and glutes 
- Slowly unlock them to lower into a lunge
- Squeeze then to raise to the top

BODYWEIGHT Lunge

- Plank position: Tighten core, hands under shoulders

- Squeeze your core further to bend at your hips

- Touch hand to opposite toe
- Repeat on other side


Modification: tap your knees instead
Advancement: hold weights in hands

Plank Toe Touches

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) hold dumbbells more along the sides of your legs 
4) lighten your weights

- Shoulder press from the same side as the knee that is down
- Do NOT let your back arm
- Core tight

Modification: perform it standing

Half Kneeling Single Arnold Press

- Plank position with hands on dumbbells: tighten core, hands under shoulders 

- Engage shoulder blade to pull elbow back to tailbone

- Slowly lower 

If this hurts your wrists, you can keep your hands on the floor & grab the dumbbell as needed


Modification: drop the weights, but still perform the row movement

Plank Row

A: HEAVY / MEDIUM / LIGHT

- Bring dumbbells overhead (this will challenge your core and balance)

- Tighten core, do NOT let your back arch

- Rely on the front leg 

- Lunge one leg back

- Dig front leg into ground (think about pushing ground away) to return to stand


Modification: Bodyweight
Advancement: Front leg on a small step or book (you’ll have to lunge deeper)

Backwards Lunges (Overhead Hold)

- Palms face each other
- Activate muscles to quickly curl dumbbells up STRONG
- Lower with control

*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles

Hammer Curls

- Press back to floor
- Further engage core to life shoulder blades off ground

- Activate obliques to touch fingertips to heel

*Tip: to avoid neck pain, hold a chin tuck (aka give yourself a double chin)

Penguins

B: MEDIUM / BODYWEIGHT

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