Name: Playbook - Ally Yanecek - Pull Day
Uploaded: 2024-01-22T02:28:48.170Z
Duration: 40 min
Description: Pull Day

Abby

Upper body warm up

Circuit A: Heavy weights
- Hammer curls  x 8
- Kneeling rows x 8 each

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

Circuit C: Light weights
- Bicep pulses x 20
- Superman x 20

Circuit D: Heavy to light weights 
- Hammer curl drop set

-  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

- Hold your heavy dumbbells with palms facing each other
- Curl the dumbbells up STRONG & quickly engaging your bicep as you curl
- Lower down 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

- 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

A: HEAVY

- Hold dumbbells with palms facing away from you
- Curl the dumbbell up quickly, engaging your bicep 
- 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

Alternating Bicep Curls

- 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

B: 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

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs 
- Pause at the top
- Lower back to starting position

Supermans

C: LIGHT / BODYWEIGHT

- Start with a weight you think you can complete 5-6 reps of
- Perform hammer curls WITH GOOD FORM until you fail at that weight

- Drop 5# and repeat 

- Continue until you fail at the lowest dumbbell weights you own

* This will be and should be hard. Your arms SHOULD feel like jello after. It will help build your bicep muscles in the best way. Make sure to have protein after this! :)

Pull Day

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