Name: Playbook - Ally Yanecek - W3/D2 Push/Pull
Uploaded: 2024-01-22T02:28:48.132Z
Duration: 30 min
Description: W3/D2 Push/Pull

Circuit A: Heavy weights
-             Rows with kegal x 12
-             Chest press x 12

Circuit B: Medium weights
-             Back fly x 12 
-             Standing chest press x 12

Circuit C: Bodyweight
-             1 hand elevated push ups x 5 each
-             Superman sidebends x 5 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

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

Upper Body Warm Up

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

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

How to perform a kegal: 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 Kegal

-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

Chest Press

A: HEAVY

- 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

-Hold dumbbell at chest height
-Squeeze like you’re trying to crush the dumbbell
-Extend your elbows
-Keep your core tight
-Return to start 

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

Standing Chest Press

B: MEDIUM

- 1 hand elevated, brace core
- Slowly release chest muscles to drop into a push up
- Activate chest muscle & push ground away to lift up


Modification: drop knees to ground
Advancement: elevate hand on an unstable surface (medicine ball, BOSU ball)

1 Hand Elevated Push Ups

- Squeeze glutes first!!!
- Then, lift into Superman position
- Activate obliques to bring elbow towards knee


Modification if you can’t lay on your stomach: perform while on all fours

Superman Sidebends

C: BODYWEIGHT

W3/D2 Push/Pull

W1/D0 INTRODUCTION

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

W1/D1 Lower Body Focus

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W1/D3 (option 2) Moderate Intensity Cardio

W1/D4 Full Body Stability

W3/D2 Push/Pull

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