Name: Playbook - Ally Yanecek - Pull Day Burnout
Uploaded: 2024-01-22T02:28:48.204Z
Duration: 45 min
Description: Pull Day Burnout

Upper body warm up

Circuit A: Heavy
- Kneeling long row x 8 each
- 1 1/2 Hammer curl x 8

Circuit B: Heavy / Medium
- Kneeling row x 10 each
- Preacher curl x 10 each

Circuit C: Medium / Light
- Back fly x 10 each
- Bicep pulses x 20

Circuit D: Bodyweight / Light
- Superman hold x 30 seconds
- Bicep hold x 30 seconds

-  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

- Prop your non working hand on a dumbbell
- For your working arm: 
     — place dumbbell ~6” in front of your shoulder 
     — engage your shoulder blade (squeeze it back towards your spine)
     — pull the dumbbell up STRONG (aim your elbow towards your tailbone)
     — pause
     — lower under control


*The long row engages your lat muscle more than the normal row

Kneeling Long Row

- Hold your heavy dumbbells with palms facing each other
- Curl the dumbbells up STRONG & quickly engaging your bicep as you curl
- Lower halfway
- Curl up
- Lower fully (that’s 1 rep)

*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

1 1/2 Hammer Curl

A: HEAVY

- Prop your non working hand on a dumbbell
- For your working arm: 
     — engage your shoulder blade (squeeze it back towards your spine)
     — pull the dumbbell up STRONG (aim your elbow towards your tailbone)
     — pause
     — lower under control

Kneeling Rows

- 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

B: HEAVY / MEDIUM

- Start with dumbbells at your side, palms facing one another 

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

- Keep a slightttt bend in your elbow

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

- Lower under control

Alternating Back Fly

- 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

C: MEDIUM / LIGHT

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs as high as you safely can
- HOLD
- Lower back to starting position

Superman Hold

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

Pull Day Burnout

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