Name: Playbook - Ally Yanecek - W4/D2 Push/Pull
Uploaded: 2024-01-22T02:28:48.151Z
Duration: 30 min
Description: W4/D2 Push/Pull

Circuit A: Heavy weights
-             Rows with kegal x 12
-             Chest press x 12 

Circuit B: Medium weights
-             Supine lat pullover with kegal x 12
-            Chest fly x 12

Circuit C: 
-             Push ups x 10
-             Superman angels 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

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

Upper Body Warm Up

- Tighten core, tighten glutes
- Slowly release glutes to bend waist to 45 degrees (this glute engagement will help avoid low back pain) 

HOLD A KEGAL
- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower
RELEASE KEGAL

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

Modification: down on hands and knees, alternate rows (will reduce strength required by low back)

Row with Kegal

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


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

Chest Press

A: HEAVY

- Begin on your back, tighten core
- Dumbbells over chest, slight bend in elbows 
HOLD A KEGAL
- Slowly bring weights to ~45 degrees overhead
- Powerfully activate your lats to bring them back to start
RELEASE KEGAL 

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

You should feel this in your lats — a little bit lower than your armpit, by the outer edge of your shoulder blade

Supine Lat Pullover with Kegal

- 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

B: MEDIUM

- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight


Modification: perform on knees (keep thighs long and butt down still)

Push Ups

- Lie on your stomach
- Squeeze your glutes and lift into a superman position
- Using shoulders and mid-back muscles, sweep arms from head to hips and back

Superman Angels

C: BODYWEIGHT

W4/D2 Push/Pull

W1/D0 INTRODUCTION

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

W1/D1 Lower Body Focus

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W1/D3 (option 2) Moderate Intensity Cardio

W1/D4 Full Body Stability

W4/D2 Push/Pull

More workouts from Ally Yanecek