Name: Playbook - Ally Yanecek - Shoulders, Back, and Triceps Sculpt
Uploaded: 2024-01-22T02:28:48.231Z
Duration: 45 min
Description: Shoulders, Back, and Triceps Sculpt

Activation: Mod. tricep push up pulse  x 1 min
Push ups x 15 reps

Circuit A: Heavy / Medium / Bodyweight
-Shoulder press x 10
-Arnold press x 10
-Inchworm to push up x 5

Circuit B: Heavy / Bodyweight
-Lat pulldown or long row x 10
-Double arm row x 10
-Plank to “I” lift x 10 each

Circuit C: Medium / Bodyweight
-Close chest press x 10 
-Tricep kick back x 10
-1 ½ tricep dip 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

Shoulder Press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Arnold Press

- 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

A: HEAVY / MEDIUM / BODYWEIGHT

- Prop your non working hand on a dumbbell
- For your working arm: 
     — place dumbbell ~6” in front of your shoulder 
     — engage your shoulder blade (squeeze it back towards your spine)
     — pull the dumbbell up STRONG (aim your elbow towards your tailbone)
     — pause
     — lower under control


*The long row engages your lat muscle more than the normal row

Kneeling Long Row

- Tighten core, tighten glutes
- Slowly release glutes to bend waist to 45 degrees (this glute engagement will help avoid low back pain) 

- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower

Standing Row

- Plank position: tighten core, hands under shoulders

- Lift your arm off the ground straight in front of you

- Don’t let your hips swivel

Plank “I” Lift

B: HEAVY / BODYWEIGHT

- Begin with dumbbells over your chest, palms facing each other
- Lower the dumbbells so your elbows/arms graze your body
- Push them away with power

*You should feel this exercise in your triceps
*You can think of it like an upside down tricep push up

Close Chest Press

- 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

Tricep Kickbacks

- On the floor or off a bench 

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

Shoulders, Back, and Triceps Sculpt

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