Name: Playbook - Ally Yanecek - TABATA: upper body
Uploaded: 2024-01-22T02:28:49.018Z
Duration: 10 min
Description: TABATA: upper body

Set a 10 minute timer for yourself
Watch it… 20 seconds on, 10 seconds off
OR play the following timer (you will only do 10 minutes of this timer, though) 
https://www.youtube.com/watch?v=9LFp15wEbxw&ab_channel=TimerChannel

Circuit: 4 rounds
-    	ER to around the world
-    	Shoulder press pulse
-    	Plank up downs
-    	Push ups
-    	Rest 30 seconds

- 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

- Stay in the 25-75% range of a shoulder press rep 
- Elbows never fully bent, never fully straight
- Slow and controlled

Shoulder Press Pulse

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Modification: perform on knees, but still keep thighs long and butt down

Plank Up-Downs

- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight


Modification: perform on knees (keep thighs long and butt down still)

Push Ups

Circuit

TABATA: upper body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: cardio

TABATA: upper body

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