Name: Playbook - Ally Yanecek - W4/D3 Pull 4 INCREASE YOUR WEIGHTS
Uploaded: 2024-01-22T02:28:47.874Z
Duration: 40 min
Description: W4/D3 Pull 4 INCREASE YOUR WEIGHTS

Equipment: dumbbells 

Circuit A: Heavy weights
Single arm row x 10 each 

Circuit B: Medium weights 
Hammer curl x 10 
Alternating back fly x 10 each 

Circuit C: Light weights / Bodyweight if needed
Bicep pulses x 10 → hold x 15 seconds
Kneeling ITY x 5 rounds

Circuit D: Heavy to Light weights
Hammer curl drop set

-  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

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


- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower



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

Single Arm Row

- Palms face each other
- Activate muscles to quickly curl dumbbells up STRONG
- Lower with control

*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

Hammer Curls

- Weights at sides, palms face one another, slight bend in elbow

- Engage your shoulder blade (squeeze it back towards your spine)

- Squeeze back muscles to bring your arm away from your side 

- Lower under control


Modification: perform on all fours to reduce strength required by low back

Alternating Back Fly

B: HEAVY / MEDIUM

- Perform a bicep curl, but stay in 25-75% of the range … never fully straight, never fully bent

- Focus on engaging your biceps, then slightly releasing it

*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

Biceps Pulses

- Palms face away from you 
- Bend elbows to 90 degrees or just below
- HOLD in that spot

Bicep Holds

- Tighten core
- “I” Draw arm straight in front of you
- “T” Squeeze shoulder blade to lift arm out to the side
- “Y” Arm out in a diagonal 


Modification: on knees
Advancement: in plank, add weights

C: MEDIUM / LIGHT

- Start with a weight you think you can complete 5-6 reps of
- Perform hammer curls WITH GOOD FORM until you fail at that weight

- Drop 5# and repeat 

- Continue until you fail at the lowest dumbbell weights you own

* This will be and should be hard. Your arms SHOULD feel like jello after. It will help build your bicep muscles in the best way. Make sure to have protein after this! :)

W4/D3 Pull 4 INCREASE YOUR WEIGHTS

More workouts from Ally Yanecek