Name: Playbook - Ally Yanecek - W3/D2 Upper Body Advanced
Uploaded: 2024-01-22T02:28:47.855Z
Duration: 35 min
Description: W3/D2 Upper Body Advanced

20 tricep dips each round.
Got weak at the end.
Felt great!

Sara

Equipment: dumbbells 


Activation: Sidelying ER x 20 each, superman pulls x 10

A: Super heavy / heavy weights
-           Single arm push press x 10 each
-           Double arm row x 10
 
B: Heavy / Medium weights
-           Shoulder press x 10
-           Double arm fly x 10
 
C: Bodyweight
-           Tricep dips to failure
-           3 way superman x 5 at 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

- Lie on your side
- Bend elbow to 90 & keep it there, please
- Lift the weight to the ceiling


Think about your elbow as the fulcrum


Modification if you can’t lay on your side- perform standing

Sidelying External Rotations

ACTIVATION

- 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

- 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)

Double Arm Row

HEAVY

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders


Modification: alternate arms

Shoulder Press

- 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

HEAVY / MEDIUM

-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 TO FAILURE

Superman I Y T

- Squeeze glutes to lift legs then:
1) Draw back muscles down to lift arms straight above head "I"
2) Activate lower trap muscles to lift arms into a “Y”
3) Squeeze your shoulder blades together to lift arms into a “T”

W3/D2 Upper Body Advanced

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