Name: Playbook - Ally Yanecek - W14/D3 Push & Pull Workout
Uploaded: 2024-01-22T02:28:48.423Z
Duration: 30 min
Description: W14/D3 Push & Pull Workout

Equipment: Dumbbells


For the circuits, set a 4 minute timer and go through as many rounds of the exercises as you can before it ends.
Beginners: 1 round through each circuit
Intermediate: 2 rounds through each circuit
Advanced: 3 rounds through each circuit


	ACTIVATION: 4 point lift x 10, quick flicks x 10
    CIRCUIT A: 4 min
Half kneeling shoulder press x 8 
Row with kegel x 8
Standing sidebends x 8 each 

	CIRCUIT B: 4 min 
Standing chest press x 8 
Kneeling ITY x 5 each 
Standing crossbody abs x 10 each 

	MOBILITY 
Pigeon 2 x 30 sec each 
Thoracic rotation x 15 each 
Hamstring 2 x 30 sec 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 5

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

Prenatal Upper Body Warm Up

-Begin on all fours (back neutral)

-Inhale deep, belly gets bigger, drops closer to the floor

-Exhale, pull your tummy in, engaging your deep abdominal muscles

4 point lift

Lift your pelvic floor like you are trying to stop the flow of urine AND hold in a fart

1. Quickly lift
2. Quickly relax
3. Relax for 3 seconds 
(this is to ensure you're completely relaxing/releasing your pelvic floor)

Important tip - You should not be clenching your butt to do this. You can try performing while sitting on a chair so you can feel your pelvic floor lift away from the chair, then lower again.

Quick Flick Kegel

Activation

- Half kneeling, try to switch legs halfway through reps
- Core tight
- Do NOT let your back arch

Half Kneeling Double Shoulder Press

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

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

How to perform a kegel: lift like you are trying to stop the flow of urine AND hold in a fart


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

Row with kegel

- Weight by shoulders
- Powerfully drive knee to same side elbow

Standing Sidebends

Circuit A

-Hold dumbbell at chest height
-Squeeze like you’re trying to crush the dumbbell

HOLD A KEGEL
-Extend your elbows
-Keep your core tight
-Return to start 
RELEASE KEGEL

How to perform a kegel: lift like you are trying to stop the flow of urine AND hold in a fart

*Key is to really squeeze in on the dumbbell to activate your chest-icles

Standing Chest Press with Kegel

- Tighten core
- “I” Draw arm straight in front of you
- “T” Squeeze shoulder blade to lift arm out to the side
- “Y” Arm out in a diagonal 


Modification: on knees
Advancement: in plank, add weights

- Hands by ears, holding weights if able
- Activate core to twist
- Driving elbow to opposite knee

Standing Crossbody Abs - Strength

Circuit B

- Front leg bent to 90
- Back leg straight behind you
- Sit tall
- Deep breaths

Modification: Prop hands up on blocks or books

Pigeon Stretch

- Start kneeling… sit your butt back on  your heels if you have the mobility

- Hand on your head, reach elbow back as far as you can
- KEEP YOUR HIPS STILL
- Pause 
- Reach hand beneath you as far as you can
- KEEP YOUR HIPS STILL … no rotating


Modification if you can’t kneel: lean against a table or wall and perform

Thoracic Rotation

- Scoot to the edge of a stable chair 
- Kick one leg out 
- Bring toe up, keep knee straight

- Arch back 
- Bend at hips

Chair Hamstring Stretch

W14/D3 Push & Pull Workout

W14/D0 Introduction

Got a good sweat! Not too hard, feeling accomplished.

W14/D1 Peachy Glutes

W14/D2 Walk

W14/D4 Walk

W14/D5 Powerful Full Body

W15/D1 Apple-aud Your Hard Work

W15/D2 Walk

W15/D3 Arms & Abs

W15/D4 Walk

W15/D5 Active & Agile Full Body

W16/D1 Guac-ing Glutes Workout

W16/D2 Walk

W16/D3 Gains by Brains

W16/D4 Walk

W16/D5 Guns & Buns

W17/D1 Pear-fect Glutes & Abs

W17/D2 Walk

W17/D3 Pumped Arms & Abs

W17/D4 Walk

That was the perfect mix of legs, arms, and core

W17/D5 Progressive Full Body

W18/D1 Spud-tacular Lower Body Workout

W18/D2 Walk

W18/D3 Strong Arms & Abs

W18/D4 Walk

Felt great!! These workouts are giving me energy 🙌

W18/D5 Sculpted Full Body

W19/D1 Go! WoMAN GO!

W19/D2 Walk

W19/D3 Great Upper Body & Core

W19/D4 Walk

Feeling strong with this one! Moved pretty quickly, too.

W19/D5 Groovin' & Movin' Full Body

W20/D1 Peel Good Legs Workout

W20/D2 Walk

W20/D3 Prepare & Perform Upper Body

W20/D4 Walk

W20/D5 Physical Full Body

W21/D1 Rooting for you! (Legs & Abs)

W21/D2 Walk

W21/D3 Rad Arms & Abs

W21/D4 Walk

W21/D5 Refined Full Body

W22/D1 Hip Hip papaYAY! Glutes & Abs Day!

W22/D2 Walk

W22/D3 Healthy Upper Body

W22/D4 Walk

That was the perfect 30 minute workout. Feeling accomplished!

W14/D3 Push & Pull Workout

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