Name: Playbook - Ally Yanecek - W11/D2 Upper Body W11
Uploaded: 2024-01-22T02:28:48.189Z
Duration: 45 min
Description: W11/D2 Upper Body W11

Activation: ER to angel x 15, inchworm to push up x 10
 
Circuit A: Super Heavy / Light weights
-   	Single arm push press x 8 each
-   	Shoulder press pulse x 20
 
Circuit B: Super heavy / Medium weights
-   	Single arm power row x 10 each
-   	Double arm row x 10
-   	Back fly x 10
 
Circuit C: Heavy / Light weights
-   	Tricep overhead extension x 10
-       Single arm tricep overhead extension x 8 each
-   	Weighted tricep dips x 12

-  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

- Go heavier than your normal shoulder press
- Start with dumbbell at shoulder 
- Bent knees, explode up
- Use the momentum from that squat to float the dumbbell overhead
- Slowly lower it


Modification: perform regular shoulder lress

Single Arm Push Press

- Stay in the 25-75% range of a shoulder press rep 
- Elbows never fully bent, never fully straight
- Slow and controlled

Shoulder Press Pulse

A: SUPER HEAVY / LIGHT

- Stagger feet
- Tighten core, tighten glutes 
- Slowly release glutes to bend waist to 90 degrees (this will help avoid low back pain)

- Use your glutes and your shoulder blade to pull your elbow towards your tailbone
- Slowly lower


Modification: perform kneeling roas

Single Arm Power Row

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

- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower



Modification: down on hands and knees, alternate rows (will reduce strength required by low back)

Standing Row

- Tighten core, tighten glutes
- Release glutes a little to bend 45 degrees at the waist (this glute engagement will help avoid low back pain)

- Squeeze shoulder blades together
- Keeping a slight bend in your elbows, drive your hands back towards your spine
- Slowly return to start

Tip: this exercise requires a lot of control. You should feel the muscles between or below shoulder blades. Prioritize control > heavier weights.

Modification: alternating back fly

Back Fly

B: SUPER HEAVY / MEDIUM

-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

- Brace your core, don’t let your back arch
- Hold the weight in one arm, hold that elbow with your other hand 

- Slowly lower the weight
- Push your pinky to the ceiling


Modification: if this is uncomfortable for you, perform a single arm tricep kickback instead

Single Arm Tricep Overhead Extension

-Get into a table top position
-Add weight on hips
-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

Weighted Tricep Dips

C: HEAVY / LIGHT

W11/D2 Upper Body W11

W1/D0 INTRODUCTION

W1/D1 Lower Body W1

Abby

W1/D2 Upper Body W1

W1/D3 Full Body W1

W1/D4 HIIT W1

W2/D1 Lower Body W2

I loved it! You’re like, so amazing!! Thanks girlie!

W2/D2 Upper Body W2

W2/D3 Full Body W2

Loved this one! Only took me about 3-4 minutes per round 💪

W2/D4 HIIT W2

W3/D1 Lower Body W3

W3/D2 Upper Body W3

W3/D3 Full Body W3

W3/D4 HIIT W3

W4/D1 Lower Body W4
UP YOUR WEIGHTS

W4/D2 Upper Body W4 
UP YOUR WEIGHTS

W4/D3 Full Body W4
UP YOUR WEIGHTS

W4/D4 HIIT W4
UP YOUR WEIGHTS OR SPEED

W5/D1 Lower Body W5

W5/D2 Upper Body W5

W5/D3 Full Body W5

W5/D4 HIIT W5

W6/D1 Lower Body W6

W6/D2 Upper Body W6

W6/D3 Full Body W6

W6/D4 HIIT W6

W7/D1 Lower Body W7

W7/D2 Upper Body W7

W7/D3 Full Body W7

W7/D4 HIIT W7

W8/D1 Lower Body W8
UP YOUR WEIGHTS

W8/D2 Upper Body W8
UP YOUR WEIGHTS

W8/D3 Full Body W8
UP YOUR WEIGHTS

W8/D4 HIIT W8
UP YOUR WEIGHTS OR SPEED

Really loved that leg day. Went by fast and targeted the booooty!

W11/D2 Upper Body W11

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