Name: Playbook - Ally Yanecek - W4/D5 Shoulders & Abs 4 INCREASE YOUR WEIGHTS
Uploaded: 2024-01-22T02:28:47.888Z
Duration: 45 min
Description: W4/D5 Shoulders & Abs 4 INCREASE YOUR WEIGHTS

Circuit A: Heavy / Medium weights
Shoulder press x 10
Lateral raise x 10 

Circuit B: Medium weights 
Arnold press x 10 
Front raises x 10 

Circuit C: Light / Bodyweight
Leg raise hip lift x 15 
Side plank hip dips x 15 each 
Jackknives x 15

-  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

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Lateral Raise

A: HEAVY / MEDIUM

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Arnold Press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

*Do NOT shrug your shoulders
*Focus on engaging your deltoids, avoid activating your upper traps (google pictures the muscles)

Front Raise

B: MEDIUM

- Legs straight and tight, back pressed into floor

- Lower legs (only going as far as your can with your back STILL FLAT to ground)

- Squeeze core to lift legs up

- Squeeze abs even more to lift hips off ground


Modification: don’t lower legs as far or add a slight bend in knees
Advancement: squeeze a dumbbell b/w thighs or add ankle weights

Leg Raise Hip Raise

- Side plank position, brace core

- Slowly release hold on the side of your core closest to the ground (to let your hip lower to the floor)

- Squeeze that side of your core to power back up


Modification: perform on knees

Side Plank Hip Dips

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat


Modification: let heels touch ground between reps, slightly bend knees

Advancement: squeeze a weight between thighs or hold a dumbbell on chest

Jackknives

C:  BODYWEIGHT

W4/D5 Shoulders & Abs 4 INCREASE YOUR WEIGHTS

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