Name: Playbook - Ally Yanecek - W3/D3 Full Body W3
Uploaded: 2024-01-22T02:28:47.825Z
Duration: 60 min
Description: W3/D3 Full Body W3

Activation: squat hold x 1 min, v-sit x 1 min

Circuit A: Medium / light weights
- 1 1/2 chest press x 10
- Lateral lunges x 10 each

Circuit B: Medium
- Alt. hammer curl x 10 each
- Standing chest press x 10
- Single leg leg extension (or step ups) x 10 each

Circuit C: Bodyweight
- Sit up twist x 5 each way
- Toe touches x 15
- Hollow hold x 30 seconds

- Dumbbells over chest (not over face or shoulders)

- Drop elbows 45 degrees below shoulders

- Press up halfway
- Lower
- Press up fully

1 1/2 Chest Press

- Take a big step to the side
- Bend hips back
- Sit so your knee and hip are at a 90 degree angle 
- Powerfully push the ground away and return to start

*Think of it like a single leg squat

Dumbbell Lateral Lunge

A: MEDIUM / LIGHT

- Hold your heavy dumbbells with palms facing each other
- Curl the dumbbells up STRONG & quickly engaging your bicep as you curl
- Lower halfway
- Curl up
- Lower fully (that’s 1 rep)

*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles

1 1/2 Hammer Curl

-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

- Tighten core, shoulder blades back

- Foot up on box/bench 
- Dig heel into it and stand, thinking about pushing the box away 

- Glute and quads should be squeezed tight

- Slowly lower

Step Ups

B: MEDIUM

- Dumbbell on shoulders or upper chest if you want them

- Press back into ground

- Activate core to lift shoulders off floor
- Activate obliques to twist shoulders

- Lower under control

Sit Up Twist

- Press back to floor, feet over hips
- Dumbbell(s) over shoulders if wanted 

- Activate core to lift shoulders off floor 
- Reach towards toes
- Pause, then lower

Toe Touches

- Engage your core, push your back into the ground
- Squeeze your arm and leg muscles tight, then lift them off the ground 

* Do NOT let your lower back lift off the ground

Hollow Hold

C: BODYWEIGHT

W3/D3 Full Body W3

W1/D0 INTRODUCTION

W1/D1 Lower Body W1

Abby

W1/D2 Upper Body W1

W1/D3 Full Body W1

W1/D4 HIIT W1

W2/D1 Lower Body W2

I loved it! You’re like, so amazing!! Thanks girlie!

W2/D2 Upper Body W2

W2/D3 Full Body W2

Loved this one! Only took me about 3-4 minutes per round 💪

W2/D4 HIIT W2

W3/D1 Lower Body W3

W3/D2 Upper Body W3

W3/D4 HIIT W3

W4/D1 Lower Body W4
UP YOUR WEIGHTS

W4/D2 Upper Body W4 
UP YOUR WEIGHTS

W4/D3 Full Body W4
UP YOUR WEIGHTS

W4/D4 HIIT W4
UP YOUR WEIGHTS OR SPEED

W5/D1 Lower Body W5

W5/D2 Upper Body W5

W5/D3 Full Body W5

W5/D4 HIIT W5

W6/D1 Lower Body W6

W6/D2 Upper Body W6

W6/D3 Full Body W6

W6/D4 HIIT W6

W7/D1 Lower Body W7

W7/D2 Upper Body W7

W7/D3 Full Body W7

W7/D4 HIIT W7

W8/D1 Lower Body W8
UP YOUR WEIGHTS

W8/D2 Upper Body W8
UP YOUR WEIGHTS

W8/D3 Full Body W8
UP YOUR WEIGHTS

W8/D4 HIIT W8
UP YOUR WEIGHTS OR SPEED

Really loved that leg day. Went by fast and targeted the booooty!

W9/D1 Lower Body W9

W9/D2 Upper Body W9

W9/D3 Full Body W9

W9/D4 HIIT W9

W10/D1 Lower Body W10

W10/D2 Upper Body W10

W10/D3 Full Body W10

W10/D4 HIIT W10

W11/D1 Lower Body W11

W11/D2 Upper Body W11

W11/D3 Full Body W11

W11/D4 HIIT W11

W12/D1 Lower Body W12
UP YOUR WEIGHTS

W12/D2 Upper Body W12
UP YOUR WEIGHTS

W12/D3 Full Body W12
UP YOUR WEIGHTS

W12/D4 HIIT W12
UP YOUR WEIGHTS OR SPEED

W3/D3 Full Body W3

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