Name: Playbook - Ally Yanecek - W1/D5 Shoulders & Abs 1
Uploaded: 2024-01-22T02:28:47.819Z
Duration: 45 min
Description: W1/D5 Shoulders & Abs 1

Equipment: dumbbells

Circuit A: Heavy / Medium weights 
Shoulder press x 8 
Lateral raises x 8

Circuit B: Medium weights
ER to angel x 8
Front raises x 8

Circuit C: Light / Bodyweight
Shovels x 15
Plank side crunches x 15 each 
Bicycles x 15 each 
Plank x 30 seconds

-  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


Modification: alternate arms

Shoulder Press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Lateral Raise

A: HEAVY / MEDIUM

- 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

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

*Do NOT shrug your shoulders
*Focus on engaging your deltoids, avoid activating your upper traps (google pictures the muscles)

Front Raise

B: MEDIUM

- Back stays FLAT to ground (activate your core to round your back a bit)

- Start with knees at chest
- Straighten them out
- Activate core more to lift feet up


Modification: shoot legs out higher (not as close to ground) or keep knees bent 
Advancement: use ankle weights

Shovels

- Plank position (elbows will be harder) 

- Squeeze side of your core to bend and bring your knee to elbow

- Slowly release

Modification: perform a static plank
Advancement: add a side plank crunch

Plank Side Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core


Modification: leave lower heel on ground
Advancement: add a light weight on either shoulder

Flat Bicycles

- Elbows under shoulders (think about pushing the ground away)
- Engage your core
- Engage your glutes (butt muscles)
- Squeeze your quads to keep your knees straight


Modification: lower knees to ground
Advancement: place a weight on your back

Elbow Plank

W1/D5 Shoulders & Abs 1

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