Name: Playbook - Ally Yanecek - W5/D2 Push 5
Uploaded: 2024-01-22T02:28:47.973Z
Duration: 40 min
Description: W5/D2 Push 5

Equipment: dumbbells, box/bench
(recommended for last circuit: slider or towel or paper plate)

Circuit A: Heavy weights
Chest press x 12
Tricep overhead extension x 12

Circuit B: Medium weights
Standing chest fly x 12 each 
Tricep kickbacks x 12

Circuit C: AMRAP Bodyweight Burnout (6 min)
ITY push ups x 3 rounds each 
Feet elevated tricep dips x 12

-  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

-Bring 1 or 2 dumbbells overhead 
-Tighten your core (back should NEVER arch)
-Bend elbows to slowly lower weight
-Straighten elbows to push weight up quickly & STRONG

Tricep Overhead Extension

A: HEAVY

-Hold dumbbells at side
-Keep a slight bend in your elbows
-Bring weight up & across your body (like you’re pulling from a cable in the corner of the room)
-Slowly control the weight back to the starting position 
-Repeat on other side

Alternating Dumbbell Chest Fly

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Tricep Extensions (Double)

B: MEDIUM

Slider options
*Hardwood floor: sweat towel, t-shirt
*Carpeted floor: paper plate

- Tighten core
- “I” slide hand straight in front of you
Push Up

- “T” slide arm out to the side
Push Up

- “Y” slide hand out in a diagonal 
Push Up


Modification: on knees
Advancement: in plank, add weights

ITY 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

W5/D2 Push 5

W5/D2 Push 5

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