Name: Playbook - Ally Yanecek - W1/D4 Arms AMRAP (no equipment)
Uploaded: 2024-01-22T02:28:48.135Z
Duration: 30 min
Description: W1/D4 Arms AMRAP (no equipment)

Instructions: Set an 8 minute timer, then complete as many rounds of circuit A as you can before the timer ends. Repeat for circuits B & C, please.

Circuit A
- Push ups x 10
- Dips x 20
- Half burpees x 10

Circuit B
- Pike push ups x 10
- Alternating superman x 10 each
- Commandos x 10

Circuit C 
- Incline tricep push up x 10 
- Sidelying bicep curls x 10 each 
- Bear crawl toe touch 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

- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight


Modification: perform on knees (keep thighs long and butt down still)

Push Ups

-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 



Modification: move heels closer to your butt
Advancement: Move your heels further away from your butt OR straighten your legs

Tricep Dips

- Plank position
- Belly to floor
- Raise to plank position
- Hop legs to squat position 


Modification: take the hops out- plank, lower to floor, plank, step up R, then L, squat, back R, back L

Half Burpees

A: 8 minute AMRAP

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Up

- Lie on your stomach 
- Squeeze your glutes FIRST, then your back to lift opposite arm and leg off the ground 

Modification if you can’t lay on your stomach: perform on hands and knees

Alternating Superman

- 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

Modification: perform on knees, but still keep thighs long and butt down

Commandos

B: 8 minute AMRAP

- Hands elevated on something sturdy 
- Elbows stay close to your body as you lower down
- Activate triceps to return to start


Modification: lower to knees
Advancement: use a lower box or drop to the floor

Incline Tricep Push Ups

- Lie on your side
- Bottom arm does all the work
- Bottom arm grabs onto thighs
- Bottom arm pulls your body off the ground
- Slowly lower


Modification: use your top arm to help

Sidelying Bicep Curls

- Core tight, don’t let your hips swivel
- Lift knees a couple inches off ground 
- Crawl under control

W1/D4 Arms AMRAP (no equipment)

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