Name: Playbook - Ally Yanecek - W3/D2 Upper Body W3
Uploaded: 2024-01-22T02:28:47.820Z
Duration: 45 min
Description: W3/D2 Upper Body W3

Warm up 
Activation: tricep dip halfway hold x 1 min, light shoulder press pulses x 20

Circuit A: Heavy weights 
- Single arm push press x 8 each
- Row x 10
- Cable tricep pulldown (or skull crushers) x 10

Circuit B: Medium weights 
- Shoulder press pulses x 15
- Back fly x 10
- Alt. tricep kickbacks 

Circuit C: Light / body weight 
- External rotations x 15
- Plank up/downs x 10 each arm
- Tricep dips x 15

-  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

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

Standing Row

- Start with your arms extended above your shoulders AT A SLIGHT ANGLE BACK 
- Bend at the elbows lowering the dumbbells over the top of your head
- Fully extend your arms back up STRONG contracting your triceps

Skull Crushers

A: HEAVY

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

Shoulder Press Pulse

- 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.

Back Fly

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees

- Extend one arm back engaging your triceps
(Think about raising pinky to ceiling)

- Lower slowly to starting position 
- Keep your core tight

Alternating Tricep Extensions

B: MEDIUM

- Elbows bent to 90 degrees 
- Rotate hands away from one another, using yours elbow like a fulcrum
- You should feel this in the back of your shoulder

External Rotations

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Plank Up-Downs

-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 

*Too easy? Move your heels further away from your butt OR straighten your legs

W3/D2 Upper Body W3

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