Name: Playbook - Ally Yanecek - W3/D4 Full Body
Uploaded: 2024-01-22T02:28:47.864Z
Duration: 40 min
Description: W3/D4 Full Body

I did 8 or 10 per side when needed. Sore from yesterday but feel good!

Sara

Equipment: dumbbells 


Activation: 1 hand elevated push ups x 10 each, wall sit x 1 min

A: Heavy / Bodyweight
-       Staggered squat x 8 each
-       1 ½ chest press x 8
-       Star crunches x 10 each
 
B: Medium / Bodyweight
-       Step ups (hold weight on one side to activate your core more) x 10 each
-       1 ½ bicep curls x 10
-       Side plank hip dips x 10 each

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10
- High knees x 50 
- Jumping jacks x 50

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- 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

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- 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

Full Body Warm Up

- 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

-Your legs SHOULD be shaking! This is how we’re going to build muscle and strength!
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold


Modification: move butt/back higher on wall 
Advancement: sit lower or add a weight on your lap

Wall Sit

ACTIVATION

- Feet shoulder width apart
- Shift weight to right leg
- Prop yourself up on left toe
    — (this leg is only used for balance, all the work is being done in your right leg)
- Sink your hips back and down
- Squeeze your glutes and quad to stand 



Modification: even out feet and perform a normal squat

Staggered Squats

- 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

- Lie on ground in an “X” position
- Tighten core, pressing back to ground
- Squeeze legs and arms straight 

- Use core to lift yourself off ground 
- Reach hand to opposite toe


Modification: keep opposite heel on ground 
Advancement: float non-working leg

Star Crunches

HEAVY / BODYWEIGHT

- 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


Modification: if you don’t have a bench, perform lunges
Advancement: higher box, add calf raise at top

Step Ups

- Tighten core
- Upper arms stay still, elbow pointed down 

- Activate biceps to pull weight up STRONG
- Lower halfway, then pull up
- Lower fully


Modification: lower weight
Advancement: increase weight

1 1/2 Bicep Curl

- Side plank position, brace core

- Slowly release hold on the side of your core closest to the ground (to let your hip lower to the floor)

- Squeeze that side of your core to power back up


Modification: perform on knees

W3/D4 Full Body

Community

More workouts from Ally Yanecek