Name: Playbook - Ally Yanecek - Upper Body Controlled Strength
Uploaded: 2024-01-22T02:28:48.242Z
Duration: 45 min
Description: Upper Body Controlled Strength

Activation: Modified tricep push up pulse x 20
(Think about pushing the floor away)
Superman hold x 1 min
 
Circuit A: HEAVY / Medium
- Shoulder press x 10
- 1 ½ lateral raise x 10
- Front raise x 10
 
Circuit B: HEAVY / Medium / Light
- Lat pulldown or Long row x 10 (each)
- 1 ½ DA row x 10
- External rotations x 10

 
Circuit C: Medium / Bodyweight
- 1 ½ tricep kickback x 10
- Plank up-downs x 10
- Tricep dips x 15

-  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 (HEAVY)

- Tighten core, slight bend in elbows

- Lift hand to shoulder height, lower halfway
- Raise, lower fully 

Do NOT shrug shoulders
Go lighter on the weights until you can control the full movement

1 1/2 Lateral Raise

- 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

A: HEAVY / MEDIUM

- 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 (or lat pulldown)

- Tighten core & glutes
- Slowly release glutes to bend waist to 45 degrees

- Squeeze shoulder blades together & activate mid back to pull elbows back

- Lower halfway, pull again

- Lower fully

1 1/2 Standing Row

- Elbows bent to 90 degrees 
- Rotate hands away from one another, using yours elbow like a fulcrum
- You should feel this in the back of your shoulder

External Rotations

B: HEAVY / MEDIUM / LIGHT

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

- Bend elbow to 90 degrees
- Push pinkies to the ceiling 
- Lower halfway, then push again
- Lower fully

1 1/2 Tricep Kickback

- 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

Plank Up-Downs

-Get into a table top position
-Brace your core, keep your butt up 
-Slowly bend your elbows
-Squeeze your triceps STRONG to extend your elbows back to the starting position 

*Too easy? Move your heels further away from your butt OR straighten your legs

Upper Body Controlled Strength

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