Name: Playbook - Ally Yanecek - W5/D5 Shoulders & Abs 5
Uploaded: 2024-01-22T02:28:48.035Z
Duration: 45 min
Description: W5/D5 Shoulders & Abs 5

Equipment: dumbbells

Circuit A: Heavy weights
Single arm push press x 10 each 
Lateral raises x 12 

Circuit B: Medium weights
ER to angel x 12
Front raises x 12 

Circuit C: Light / Bodyweight
Weighted leg raises x 15
Plank saw x 30 seconds
Bicycles x 20 each 
Plank hip dips x 15 each

-  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

- Go heavier than your normal shoulder press
- Start with dumbbell at shoulder 
- Bent knees, explode up
- Use the momentum from that squat to float the dumbbell overhead
- Slowly lower it


Modification: perform regular shoulder lress

Single Arm Push Press

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

Lateral Raise

A: SUPER HEAVY / MEDIUM

- Bend elbows to 90, keep them here

- Engage the back of your shoulders to rotate your hand to the wall behind you 

- Engage deltoid to raise dumbbells overhead
- Slowly return to start

ER to Snow Angel

- 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

- Place a light dumbbell below your knees and cross your feet to hold it in place

-Engage your core, pushing your back into the ground

- Slowly slower legs to the ground, then pull them up quickly

*If your back leaves the ground either 1) lower the weight or 2) don’t drop your legs as far

Modification: drop the weight
Advancement: 1) increase the weight or 2) drop your legs further and don’t bring them up as far

Leg Raises (Weighted)

- Elbow plank position: tighten core, elbows under shoulders 

- Dig your elbows into the floor to pull your body forwards a few inches 

- Think about pushing your elbows away from you to push your body backwards


Modification: perform a static plank

Plank Saw

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

- Plank position… tighten legs and core 

- Release one side of core, tap that hip to the floor, squeeze that side of core to return 

- Repeat on other side, too

Modification: don’t tap ground, don’t perform hip taps at all & simply hold a plank

W5/D5 Shoulders & Abs 5

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