Name: Playbook - Ally Yanecek - Shoulders, Back, & Tris Strength
Uploaded: 2024-01-22T02:28:48.220Z
Duration: 45 min
Description: Shoulders, Back, & Tris Strength

Activation: Shoulder press pulse x 25, Tricep dips x 25
 
Circuit A: Heavy / Light / Light weights
-   Single arm press x 10 each
-   Front to lateral raises x 10
-   Sit up to shoulder press x 10
 
Circuit B: Heavy / Light / Bodyweight
-   Single arm row x 10 each
-   Double arm back fly x 10
-   Plank “Y” lift x 10 each
 
Circuit C: Heavy / Heavy / Light
-   Skull crushers x 10
-   Tricep overhead extensions x 10
-   Cable tricep pulldown (or tricep kickbacks) x 10

-  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

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders

I like keeping a hand on my hip to make sure they stay level and my core stays strong

Single Arm Shoulder Press

- Start with dumbbells in hands, palms facing your thighs 
- Keep a slight bend in elbows, core tight
- Raise to shoulder height
- Control weights out 90 degrees
- Lower to your side

Front to Side Raise

- Dumbbells on shoulders (not on chest or any lower on your body)

- Engage core to roll off the floor
- Shoulder press
- Slowly return to start

Sit Up to Shoulder Press

A: HEAVY / LIGHT / LIGHT

- Brace your core
- Squeeze your shoulder blade back towards your spine
- Pull your elbow back towards your tailbone
- Slowly lower the weight 


Can perform these on a bench or on all fours with your non-working arm propped up

Kneeling Rows

- 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

- Plank position: Tighten core, hands below shoulders 

- Engage your lower trap (mid back) to raise hand 45 degrees from shoulder (in a Y)

- Avoid letting your hips swivel

Modification: perform on knees
Advancement: hold your arm in air for 5” or add hand weights

Plank “Y” Lift

B: HEAVY / LIGHT / BODYWEIGHT

- Start with your arms extended above your shoulders AT A SLIGHT ANGLE BACK 
- Bend at the elbows lowering the dumbbells over the top of your head
- Fully extend your arms back up STRONG contracting your triceps


Modification if you can’t lie on your back right now: perform tricep overhead extensions

Skull Crushers

-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

- 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

Shoulders, Back, & Tris Strength

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