Name: Playbook - Ally Yanecek - W3/D2 Push 3
Uploaded: 2024-01-22T02:28:47.848Z
Duration: 40 min
Description: W3/D2 Push 3

Equipment: dumbbells

Circuit A: Heavy weights 
1 ½ Chest press x 8
Tricep overhead extension x 10

Circuit B: Medium weights
Standing chest fly x 10 each 
1 ½ Tricep kickbacks x 8 

Circuit C: AMRAP Bodyweight Burnout (6 min)
Push ups x 10 
1 ½ tricep dip 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

- Dumbbells over chest (not over face or shoulders)

- Drop elbows 45 degrees below shoulders

- Press up halfway
- Lower
- Press up fully with power


Modification: lower weight 
Can perform on a bench for a deeper range of motion

1 1/2 Chest Press

-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

-Hold dumbbells at side
-Keep a slight bend in your elbows
-Bring weight up & across your body (like you’re pulling from a cable in the corner of the room)
-Slowly control the weight back to the starting position 
-Repeat on other side

Alternating Dumbbell Chest Fly

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

- Bend elbow to 90 degrees
- Push pinkies to the ceiling 
- Lower halfway, then push again
- Lower fully

1 1/2 Tricep Kickback

B: MEDIUM

- 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

- On the floor or hands on dumbbells or off a bench 

- Squeeze triceps
- Lower fully
- Dig hands into floor/bench, raise halfway
- Lower fully
- Squeeze triceps to raise fully


Modification: bring heels closer to butt
Advancement: straighten legs out, straighten legs out and put heels on a bench

1 1/2 Tricep Dip

C: LIGHT / BODYWEIGHT

W3/D2 Push 3

W3/D2 Push 3

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