Name: Playbook - Ally Yanecek - Upper Body Burner
Uploaded: 2024-01-22T02:28:48.183Z
Duration: 35 min
Description: Upper Body Burner

Activation: SUPERMAN ANGELS, inchworm to push up x 10
A: Heavy weights
-           Shoulder press x 10 --> pulse x 10
-           Single arm row x 10 each
 
B: Heavy / Medium weights
-           Tricep overhead extension x 10 --> pulse x 10
-           Single arm back fly x 10 each
 
C: Medium / Light weights
-           Tricep kickbacks x 10
-           Front to lateral raises 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

- Lie on your stomach
- Squeeze your glutes and lift into a superman position
- Using shoulders and mid-back muscles, sweep arms from head to hips and back

Superman Angels

- On the floor or hands on dumbbells or off a bench 

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


Modification: bring heels closer to butt
Advancement: straighten legs out, straighten legs out and put heels on a bench

1 1/2 Tricep Dip

ACTIVATION

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


Modification: alternate arms

Shoulder Press

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

Shoulder Press Pulse

- 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

Single Arm Rows

HEAVY

-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

- Bring arms overhead, elbows stay over shoulders… do NOT let them sway side to side
- Pulse up and down 


If overhead movements aren’t working for you, you can perform tricep kickback pulses instead

Tricep Overhead Extension Pulses

- Keep core and glutes tight
- Slightly bend at hips (stick your butt back)
- Keep a slight bend in your elbow
- Squeeze shoulder blade back/down to pull the weight


- Modification: Perform on your knees or sitting on a bench

Single Arm Back Fly

HEAVY / MEDIUM

- 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

Tricep Kickbacks

- Core tight, do NOT let your body sway back and forth
- Activate shoulders to lift weights up
- Control the weights to the side
- Lower with control


Modification: separate the movement (front raise, then lateral raise)

Upper Body Burner

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