Name: Playbook - Ally Yanecek - Shoulders, Back, & Tris Burner
Uploaded: 2024-01-22T02:28:48.226Z
Duration: 45 min
Description: Shoulders, Back, & Tris Burner

Activation: inchworm to push up x 15, tricep push ups x 15
 
Circuit A: Super heavy / Light / Bodyweight
-       Push press x 10
-       ER to angel x 10
-       Plank saw x 15
 
Circuit B: Super heavy / Medium weights
-       Single arm power row x 10 each
-       Lat pulldown or Supine lat pullover x 10
-       Plank row x 8 each
 
Circuit C: Bodyweight / Medium
-       1 1/2 tricep dips x 10
-       Tricep kickbacks x 10
-       Tricep kickback hold x 30 sec

-  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

- Begin with dumbbells at your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells overhead using momentum
- Slowly lower to starting position 

*The weights you use should be HEAVIER than your normal shoulder press weight


Modification: alternate or perform a normal shoulder press

Push Press

- Bend elbows to 90, keep them here

- Engage the back of your shoulders to rotate your hand to the wall behind you 

- Engage deltoid to raise dumbbells overhead
- Slowly return to start

ER to Snow Angel

- Elbow plank position: tighten core, elbows under shoulders 

- Dig your elbows into the floor to pull your body forwards a few inches 

- Think about pushing your elbows away from you to push your body backwards


Modification: perform a static plank

Plank Saw

A: SUPER HEAVY / LIGHT / BODYWEIGHT

- Stagger feet
- Tighten core, tighten glutes 
- Slowly release glutes to bend waist to 90 degrees (this will help avoid low back pain)

- Use your glutes and your shoulder blade to pull your elbow towards your tailbone
- Slowly lower


Modification: perform kneeling roas

Single Arm Power Row

- Begin on your back, tighten core
- Dumbbells over chest, slight bend in elbows 
- Slowly bring weights to ~45 degrees overhead
- Powerfully activate your lats to bring them back to start


You should feel this in your lats — a little bit lower than your armpit, by the outer edge of your shoulder blade

Supine Lat Pullover

- Plank position with hands on dumbbells: tighten core, hands under shoulders 

- Engage shoulder blade to pull elbow back to tailbone

- Slowly lower 

If this hurts your wrists, you can keep your hands on the floor & grab the dumbbell as needed


Modification: drop the weights, but still perform the row movement

Plank Row

B: SUPER HEAVY / MEDIUM

- On the floor or hands on dumbbells or off a bench 

- Squeeze triceps
- Lower fully
- Dig hands into floor/bench, raise halfway
- Lower fully
- Squeeze triceps to raise fully


Modification: bring heels closer to butt
Advancement: straighten legs out, straighten legs out and put heels on a bench

1 1/2 Tricep Dip

- 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

- Tighten core, tighten glutes
- Slowly release glutes until your hips are bent at a 45 degree angle
- Bend elbows to 90
- Engage triceps and press pinkies to the ceiling

HOLD. If you’re shaking, that’s good.m

Modification: overhead tricep extension halfway hold

Shoulders, Back, & Tris Burner

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