Name: Playbook - Ally Yanecek - W2/D5 Shoulders & Abs 2
Uploaded: 2024-01-22T02:28:47.840Z
Duration: 45 min
Description: W2/D5 Shoulders & Abs 2

Equipment: dumbbells

Circuit A: Heavy / Medium weights
Single arm push press x 8 each 
Lateral raise x 10 

Circuit B: Medium weights 
Arnold press x 10 
Front raises x 10 

Circuit C: Light / Bodyweight
Reverse crunch hip lift x 15 
Side plank x 30 seconds each 
Alternating jackknives x 8 each

-  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

- Go heavier than your normal shoulder press
- Start with dumbbell at shoulder 
- Bent knees, explode up
- Use the momentum from that squat to float the dumbbell overhead
- Slowly lower it


Modification: perform regular shoulder lress

Single Arm Push Press

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

Lateral Raise

A: SUPER HEAVY / MEDIUM

- 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

- 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: LIGHT / BODYWEIGHT

- Tighten core, press back into the ground
- Knees stay at 90 degrees the whole time 
- Contract your abs to bring your knees over your belly button
- Slowwwwwly lower to touch heels to ground

Reverse Crunch Hip Lift

- Prop yourself up on your right elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.

Side Plank (Right)

- Prop yourself up on your left elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.

Side Plank (Left)

- Tighten core, arms, and legs 

- Pull core tighter to lift shoulders off ground
(Drive ribs to hips)

- Lift one leg 

- Reach arms to leg 

- Slowly roll down


Advancement: float bottom leg

W2/D5 Shoulders & Abs 2

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