Name: Playbook - Ally Yanecek - W1/D3 Full Body W1
Uploaded: 2024-01-22T02:28:48.135Z
Duration: 60 min
Description: W1/D3 Full Body W1

Warm up
Activation: Bear crawls x 1 min, Wall sit x 1 min

Circuit A: Heavy / Medium weights 
- Chest press x 10
- Forward lunges x 10 each
- Bicep curls x 10

Circuit B: Medium weights 
- Single leg extensions (or step ups) x 10 each

Circuit C: Medium / Light weights 
- Supine chest fly x 10
- Bicep curl pulses x 20

Circuit D: Light / Bodyweight 
- Reverse crunch hip lift x 20
- Russian twists x 10 each
- Plank x 1 min

-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to your shoulders
-Slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head
*You can also lie on a bench

Chest Press

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back POWERFULLY

Forward Lunges

- Tighten core, shoulders back, “proud chest”

- Upper arms stay parallel to your trunk
- Palms face forwards

- Pull dumbbells to shoulders STRONG
- Reverse motion slowly

Bicep Curls

A: HEAVY / MEDIUM

- Tighten core, shoulder blades back

- Foot up on box/bench 
- Dig heel into it and stand, thinking about pushing the box away 

- Glute and quads should be squeezed tight

- Slowly lower

B: Single Leg Extensions or Step Ups (MEDIUM)

- Begin with a slight bend in your elbows and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together STRONG squeezing your chest

*Maintain that saaaame slight bend in your elbows throughout the movement

Chest Fly

- Perform a bicep curl, but stay in 25-75% of the range … never fully straight, never fully bent

- Focus on engaging your biceps, then slightly releasing it

*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles

Biceps Pulses

C: MEDIUM / LIGHT

- Tighten core, press back into the ground
- Knees stay at 90 degrees the whole time 
- Contract your abs to bring your knees over your belly button
- Slowwwwwly lower to touch heels to ground

Reverse Crunch Hip Lift

- Position self of glutes, lean back 45 degrees, heels off ground

- Activate your obliques to twist shoulder to opposite hip

Your core controls the weight (not the other way around)

Russian Twists

- Elbows under shoulders (think about pushing the ground away)
- Engage your core
- Engage your glutes (butt muscles)
- Squeeze your quads to keep your knees straight

W1/D3 Full Body W1

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