Name: Playbook - Ally Yanecek - W1/D2 Upper Body Supersets
Uploaded: 2024-01-22T02:28:47.813Z
Duration: 35 min
Description: W1/D2 Upper Body Supersets

Tracy

Maria

Equipment: dumbbells


Activation: ER to angel x 20, superman x 20

A: Heavy weights
-           Shoulder press x 10
-           Single arm row x 10 each
 
B: Medium weights
-           Tricep overhead extension x 10
-           Lat pullover x 10
 
C: Light / Medium weights
-           Arnold press x 10
-           Single arm back fly x 10 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

- 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 Angel

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs 
- Pause at the top
- Lower back to starting position


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weights or weights in hands

Superman

ACTIVATION

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


Modification: alternate arms

Shoulder Press

- 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

- Begin on your back, tighten core
- Dumbbells over chest, slight bend in elbows 
- Slowly bring weights to ~45 degrees overhead
- Powerfully activate your lats to bring them back to start


You should feel this in your lats — a little bit lower than your armpit, by the outer edge of your shoulder blade

Lat Pullover

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

- 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

W1/D2 Upper Body Supersets

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