Name: Playbook - Ally Yanecek - W5/D2 Push/Pull INCREASE YOUR WEIGHTS, PLEASE
Uploaded: 2024-01-22T02:28:48.259Z
Duration: 30 min
Description: W5/D2 Push/Pull INCREASE YOUR WEIGHTS, PLEASE

Increase weights by 2.5-5# if able

Circuit A: Heavy / Medium weights
-          Single arm row with kegel x 10 each
-          Single arm back fly x 10 each

Circuit B: Heavy / Medium weights
-          Chest press x 10 
-          Standing chest press (putting your baby in the high chair) x 10

Circuit C: Bodyweight
-          1  hand elevated push ups x 6 each 
-         Superman flutters x 30 sec

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


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

How to perform kegel: lift like you're trying to stop the flow of urine and hold in a fart

Single Arm Row with Kegel

- Keep core and glutes tight
- Slightly bend at hips (stick your butt back)
- Keep a slight bend in your elbow
- Squeeze shoulder blade back/down to pull the weight


- Modification: Perform on your knees or sitting on a bench

Single Arm Back Fly

A: HEAVY

-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

-Hold dumbbell at chest height
-Squeeze like you’re trying to crush the dumbbell

HOLD A KEGEL
-Extend your elbows
-Keep your core tight
-Return to start 
RELEASE KEGEL

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

*Key is to really squeeze in on the dumbbell to activate your chest-icles

Standing Chest Press with Kegel

B: MEDIUM

- 1 hand elevated, brace core
- Slowly release chest muscles to drop into a push up
- Activate chest muscle & push ground away to lift up


Modification: drop knees to ground
Advancement: elevate hand on an unstable surface (medicine ball, BOSU ball)

1 Hand Elevated Push Ups

- Squeeze glutes first
- Lift up into superman
- Activate glutes more to flutter legs


Modification if you can’t lay on your stomach: glute kickbacks

Superman Flutters

C: BODYWEIGHT

W5/D2 Push/Pull INCREASE YOUR WEIGHTS, PLEASE

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

W5/D2 Push/Pull INCREASE YOUR WEIGHTS, PLEASE

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