Name: Playbook - Ally Yanecek - PYRAMID: upper body
Uploaded: 2024-01-22T02:28:48.818Z
Duration: 10 min
Description: PYRAMID: upper body

Start with 2 reps of everything, then repeat by 4s, 6s, 8s, and 10s
Rest for 1 minute, then go down the pyramid
8 reps of everything, then 6s, 4s, and 2s


- Shoulder press
- Row
- Tricep overhead extension
- Bicep curl

Start with 2 reps of everything, then repeat by 4s, 6s, 8s, and 10s
Rest for 1 minute, then go down the pyramid
8 reps of everything, then 6s, 4s, and 2s

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders


Modification: alternate arms

Shoulder Press

- Tighten core, tighten glutes
- Slowly release glutes to bend waist to 45 degrees (this glute engagement will help avoid low back pain) 

- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower



Modification: down on hands and knees, alternate rows (will reduce strength required by low back)

Standing Row

-Bring 1 or 2 dumbbells overhead 
-Tighten your core (back should NEVER arch)
-Bend elbows to slowly lower weight
-Straighten elbows to push weight up quickly & STRONG

Tricep Overhead Extension

- Tighten core, shoulders back, “proud chest”

- Upper arms stay parallel to your trunk
- Palms face forwards

- Pull dumbbells to shoulders STRONG
- Reverse motion slowly

Bicep Curls

Circuit

PYRAMID: upper body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower 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: 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

PYRAMID: upper body

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