Name: Playbook - Ally Yanecek - W3/D5 Shoulders & Abs 3
Uploaded: 2024-01-22T02:28:47.861Z
Duration: 45 min
Description: W3/D5 Shoulders & Abs 3

Equipment: dumbbells

Circuit A: Heavy / Medium weights
Shoulder press x 10
Shoulder press pulse x 10

Circuit B: Medium weights 
Front raise to lateral lower x 10 
Pike push ups x 12 

Circuit C: Light / Bodyweight
Inchworm to shoulder taps x 8 
Leg raises x 15
Bicycles x 20 each 
Plank hip dips x 10 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

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


Modification: alternate arms

Shoulder Press

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

Shoulder Press Pulse

A: HEAVY / MEDIUM

- Core tight, do NOT let your body sway back and forth
- Activate shoulders to lift weights up
- Activate back of shoulders to being weights to sides
- Lower with control


Modification: separate the movement (front raise, then lateral raise)

Front Raise to Lateral Lower

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Up

B: LIGHT / BODYWEIGHT

- Walk out to plank position, tighten core
- Touch hand to opposite shoulder
- Squeeze abs to make sure hips don’t move

1 rep = inchworm + R tap + L tap 

Modification: drop to knees to perform shoulder taps

Inchworm to Shoulder Taps

- Squeeze core to flatten back to floor

- Lower legs to ground
- Activate core more to bring legs back up


Modification: don’t drop legs as far or bent knees slightly
Advancement: squeeze a dumbbell between your thighs or wear ankle weights

Leg Raises

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

- Plank position… tighten legs and core 

- Release one side of core, tap that hip to the floor, squeeze that side of core to return 

- Repeat on other side, too

Modification: don’t tap ground, don’t perform hip taps at all & simply hold a plank

W3/D5 Shoulders & Abs 3

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