Name: Playbook - Ally Yanecek - Push & Pull Express
Uploaded: 2024-01-22T02:28:48.125Z
Duration: 15 min
Description: Push & Pull Express

Circuit A: Bodyweight
-    	Push ups x 10
-    	Superman pulls x 10

 
Circuit B: Medium weights
-    	Hammer curl x 10
-    	Tricep kickbacks x 10

 
Circuit C: Medium weights
-    	Back fly x 10
-    	Standing chest fly x 10 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

- 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


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weights or weights in hands

Supermans

A: BODYWEIGHT

- Palms face each other
- Activate muscles to quickly curl dumbbells up STRONG
- 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

Hammer Curls

- 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

B: MEDIUM

- Tighten core, tighten glutes
- Release glutes a little to bend 45 degrees at the waist (this glute engagement will help avoid low back pain)

- Squeeze shoulder blades together
- Keeping a slight bend in your elbows, drive your hands back towards your spine
- Slowly return to start

Tip: this exercise requires a lot of control. You should feel the muscles between or below shoulder blades. Prioritize control > heavier weights.

Modification: alternating back fly

Back Fly

- Dumbbells at sides, slight bend in elbows

- Bring weight up & across your body, turning your pinky up
(like you’re pulling from a cable in the corner of the room)

- Slowly control the weight back to the starting position

Alternating Standing Chest Fly

C: MEDIUM

Push & Pull Express

AMRAP: upper body

Upper Body Combo Moves

Upper Body No Repeats

Tabata Arms

Upper Body Pyramid

Bodyweight Upper Body

Basketball Themed Upper Body

Floor Only Upper Body

Pre/Postnatal Upper Body Supersets

Pre/Postnatal Upper Body Strength

Pre/Postnatal Push & Pull

Pre/Postnatal Arms & Mobility

Push Day

Abby

Pull Day

Upper Body Supersets

Upper Body Burner

Push and Pull Workout

Push Day Burnout

Pull Day Burnout

Upper Body Trisets

Shoulders, Back, & Tris Strength

Shoulders, Back, & Tris Burner

Shoulders, Back, and Triceps Sculpt

Advanced Shoulders, Back, & Tris

Upper Body Controlled Strength

Upper Body Power

Push & Pull Express

More workouts from Ally Yanecek