Name: Playbook - Ally Yanecek - NO REPEATS: upper body
Uploaded: 2024-01-22T02:28:48.867Z
Duration: 10 min
Description: NO REPEATS: upper body

-    	Push-ups x 15
-    	3 way superman x 15 each
-    	Curl to press x 15
-    	Standing chest fly x 15 each
-    	Alternating back fly x 15 each
-    	Alternating front raises x 15 each
-    	Alternating lateral raises x 15 each
-    	Tricep kickbacks x 15
-    	Preacher curls x 15 each

- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight


Modification: perform on knees (keep thighs long and butt down still)

Push Ups

Superman I Y T

- Squeeze glutes to lift legs then:
1) Draw back muscles down to lift arms straight above head
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

- Palms face forwards
- Bicep curl
- Raise hands to shoulders 
- Press to ceiling
- Slowly return to start

Curl to Press

Standing Chest Fly

- Weights at sides, palms face one another, slight bend in elbow

- Engage your shoulder blade (squeeze it back towards your spine)

- Squeeze back muscles to bring your arm away from your side 

- Lower under control


Modification: perform on all fours to reduce strength required by low back

Alternating Back Fly

- Tighten core; no using momentum
(Otherwise you’re not getting the benefit of the exercise)

- Slight bend in elbow
- Activate shoulders (deltoids) to lift weight up
- Lower slowly

Alternating Front Raises

- Tighten core, slight bend in elbow
- Raise back of hand to ceiling 
- Slowly lower 

Do NOT shrug shoulders
Your weights here should be heavier than double arm lateral raises

Alternating Lateral Raises

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Engage your triceps to push the weight back 
- Lower slowly to starting position 
- Keep your core tight

Tricep Kickbacks

- Get into a half kneeling position 
- Place your tricep (back of your arm) against your thigh (elbow not touching)
- Perform a controlled bicep curl

Kneeling Preacher Curl

NO REPEATS: 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: 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: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

NO REPEATS: upper body

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