Name: Playbook - Ally Yanecek - W1/D2 Upper Body W1
Uploaded: 2024-01-22T02:28:48.169Z
Duration: 45 min
Description: W1/D2 Upper Body W1

Abby

Warm up
Activation: modified tricep pulse x 20, Superman hold x 1 min

Circuit A: Heavy weights
- Shoulder press x 10
- Single arm row x 10
- Triceps overhead extension x 10

Circuit B: Medium weights 
- Front raises x 10
- Alt. back fly x 10
- Tricep kickbacks x 10

Circuit C: Medium / Bodyweight
- Lateral raises x 10
- Superman x 20
- Weighted tricep dips 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

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

Shoulder Press (HEAVY)

- 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

Kneeling Rows

-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

A: HEAVY

- 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

- Start with dumbbells at your side, palms facing one another 

- Engage your shoulder blade (squeeze it back towards your spine)

- Keep a slightttt bend in your elbow

- Squeeze back muscles to bring your arm away from your side 

- Lower under control

Alternating Back Fly

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Tricep Kickbacks

B: MEDIUM

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

Lateral Raise

- 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

Supermans

-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

W1/D2 Upper Body W1

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