Name: Playbook - Ally Yanecek - W1/D2 Push 1
Uploaded: 2024-01-22T02:28:47.806Z
Duration: 40 min
Description: W1/D2 Push 1

Equipment: dumbbells

Circuit A: Heavy weights
Chest press x 8 
Tricep overhead extension x 8 

Circuit B: Medium weights
Standing chest fly x 8 each 
Tricep kickbacks x 8 

Circuit C: AMRAP Bodyweight Burnout (6 min)
Push ups x 8
Tricep dips x 8

-  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

-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head

Chest Press

-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

A: HEAVY

-Hold dumbbells at side
-Keep a slight bend in your elbows
-Bring weight up & across your body (like you’re pulling from a cable in the corner of the room)
-Slowly control the weight back to the starting position 
-Repeat on other side

Alternating Dumbbell Chest Fly

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Tricep Extensions

B: MEDIUM

Set timer for 6 min and get through as many rounds as possible

- 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

-Get into a table top position
-Brace your core, keep your butt up 
-Slowly bend your elbows
-Squeeze your triceps STRONG to extend your elbows back to the starting position 



Modification: move heels closer to your butt
Advancement: Move your heels further away from your butt OR straighten your legs

W1/D2 Push 1

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