Name: Playbook - Ally Yanecek - SUPERSETS: upper body
Uploaded: 2024-01-22T02:28:48.842Z
Duration: 15 min
Description: SUPERSETS: upper body

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

SUPERSETS: upper body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

SUPERSETS: upper body

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