Name: Playbook - Ally Yanecek - W2/D3 Pull 2
Uploaded: 2024-01-22T02:28:47.832Z
Duration: 45 min
Description: W2/D3 Pull 2

Circuit A: Heavy weights 
Single arm row x 10 each 

Circuit B: Medium weights
Preacher curl x 10 each
Alternating back fly x 10 each

Circuit C: Light weights 
Bicep pulses x 10 → hold x 15 seconds
Kneeling ITY x 5 rounds each

-  Crossbody arm swings x 15
-  Sagittal plane arm swings x 15
-  Up dog to down dog x 10 each
-  Inchworm to push up x 10
-  Superman pulls x 10
-  Jumping jacks x 25

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- 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

- Bend at the waist and place hands on the floor
- Walk your hands out to a plank
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position


Modification: perform push up on knees

Inchworm to Push-Up

- Superman position: squeeze glutes to lift legs off floor, engage back to lift chest 

- Tighten legs

- Arms go from an “I” position to a “W”

This is a great exercise to improve posture


Modification: leave legs on ground
Advancement: add weights

Superman Pull

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Upper Body Warm Up

- 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)

Single Arm Row

- 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

- 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

B: HEAVY / MEDIUM

- Perform a bicep curl, but stay in 25-75% of the range … never fully straight, never fully bent

- Focus on engaging your biceps, then slightly releasing it

*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

Biceps Pulses

- Palms face away from you 
- Bend elbows to 90 degrees or just below
- HOLD in that spot

Bicep Holds

- Tighten core
- “I” Draw arm straight in front of you
- “T” Squeeze shoulder blade to lift arm out to the side
- “Y” Arm out in a diagonal 


Modification: on knees
Advancement: in plank, add weights

W2/D3 Pull 2

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