Name: Playbook - Ally Yanecek - W4/D4 Full Body ***UP YOUR WEIGHTS
Uploaded: 2024-01-22T02:28:47.911Z
Duration: 45 min
Description: W4/D4 Full Body ***UP YOUR WEIGHTS

Equipment: dumbbells 


Activation: wall sit x 1 min, push ups x 20

A: Medium / Heavy / Bodyweight
-       Forwards lunges overhead hold x 10 each
-       Chest press x 10
-       Bicycles x 20 each
-       Single leg calf raises x 20 each
 
B: Medium / Bodyweight
-       Lateral lunges x 10 each
-       Bicep curls x 10
-       Penguins x 20 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

-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

- 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

ACTIVATION

- Bring dumbbells overhead, this will challenge your core so keep it tight 
- Lunge forward 
- Activate quads and push yourself back to stand


Modification: hold dumbbells at your side

Forward Lunge with Overhead Hold

-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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core


Modification: leave lower heel on ground
Advancement: add a light weight on either shoulder

Bicycles

- Stand on one foot
- Lift up onto your toes and engage your calf
- If you can maintain your balance for all reps, add weight next round


Modification to help with balance: hold onto wall, leave opposite toe on ground

Single Leg Calf Raises

MEDIUM / HEAVY / BODYWEIGHT

- Take a big step to the side
- Sit so your knee and hip are at a 90 degree angle 
- Powerfully push the ground away and return to start

*Think of it like a single leg squat

Lateral Lunge

- Tighten core, shoulders back, “proud chest”

- Upper arms stay parallel to your trunk
- Palms face forwards

- Pull dumbbells to shoulders STRONG
- Reverse motion slowly

Bicep Curls

- Press back to floor
- Further engage core to life shoulder blades off ground

- Activate obliques to touch fingertips to heel

*Tip: to avoid neck pain, hold a chin tuck (aka give yourself a double chin)

W4/D4 Full Body ***UP YOUR WEIGHTS

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