Name: Playbook - Ally Yanecek - W5/D3 Pull 5
Uploaded: 2024-01-22T02:28:47.935Z
Duration: 40 min
Description: W5/D3 Pull 5

Equipment: dumbbells

Circuit A: Heavy weights 
1 ½ single arm row x 10 each 

Circuit B: Medium weights
Long row x 12 each 
Bicep curl x 12 each 

Circuit C: Medium / light weights 
Alternating back fly x 12 each 
Superman pull 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

- Tighten core & glutes
- Slowly release glutes to bend waist to 45 degrees

- Squeeze shoulder blades together
- Activate mid back to pull elbows back
- Lower halfway, pull again
- Lower fully

Modifications: perform a row without the halfway hold; kneel and perform alternating rows

1 1/2 Single Arm Row

- Prop your non working hand on a dumbbell
- For your working arm: 
     — place dumbbell ~6” in front of your shoulder 
     — engage your shoulder blade (squeeze it back towards your spine)
     — pull the dumbbell up STRONG (aim your elbow towards your tailbone)
     — pause
     — lower under control


*The long row engages your lat muscle more than the normal row

Kneeling Long Row

- 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

B: MEDIUM

- 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

C: LIGHT / BODYWEIGHT

W5/D3 Pull 5

W1/D0 INTRODUCTION

W1/D1 Glutes 1

W5/D3 Pull 5

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