Name: Playbook - Ally Yanecek - W4/D2 Push 4 INCREASE YOUR WEIGHTS
Uploaded: 2024-01-22T02:28:47.870Z
Duration: 45 min
Description: W4/D2 Push 4 INCREASE YOUR WEIGHTS

Equipment: dumbbells, box/bench

Circuit A: Heavy weights 
Chest press x 10 
Skull crushers x 10 

Circuit B: Medium weights
Supine chest fly x 10 
Close chest press x 10 

Circuit C: AMRAP Bodyweight Burnout (6 min)
Spider push ups x 5 each 
Feet elevated tricep dips x 10

-  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

-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head

Chest Press

- 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

- Begin with a slight bend in your elbows and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together STRONG squeezing your chest

*Maintain that saaaame slight bend in your elbows throughout the movement

Chest Fly

- Begin with dumbbells over your chest, palms facing each other
- Lower the dumbbells so your elbows/arms graze your body
- Push them away with power

*You should feel this exercise in your triceps
*You can think of it like an upside down tricep push up

Close Chest Press

B: MEDIUM

- Start in plank, tighten core
- Lower into a push up, bringing right leg to right elbow
(Elbows should bend back at a 45 degree angle)
- Use your chest muscles to push up


Modification: drop to your knee to perform or do regular push ups

Spider Push Ups

- Feet on something sturdy
- Shoulders stay over or behind wrists 
- Lower
- Squeeze triceps to lift


Modification: feet on floor
Advancement: straighten legs 

*Don’t let wrists go in front of your wrists as you lower

Feet Elevated Tricep Dips

C: AMRAP Bodyweight Burnout

W4/D2 Push 4 INCREASE YOUR WEIGHTS

W4/D2 Push 4 INCREASE YOUR WEIGHTS

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