Name: Playbook - Ally Yanecek - W6/D2 Push 6
Uploaded: 2024-01-22T02:28:48.060Z
Duration: 45 min
Description: W6/D2 Push 6

Equipment: Dumbbells, bench/box

Circuit A: Heavy weights
1 ½ Chest press x 10 
Tricep overhead extension x 10
Tricep overhead extension pulses x 8

Circuit B: Medium weights 
Supine chest fly x 10 
Close chest press x 10 
Close chest press pulse x 8 

Circuit C: AMRAP Bodyweight Burnout (6 min)
Decline push ups x 10 
Feet elevated tricep dips x 12
Commandos x 10

-  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

- Dumbbells over chest (not over face or shoulders)

- Drop elbows 45 degrees below shoulders

- Press up halfway
- Lower
- Press up fully with power


Modification: lower weight 
Can perform on a bench for a deeper range of motion

1 1/2 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

- Bring arms overhead, elbows stay over shoulders… do NOT let them sway side to side
- Pulse up and down 


If overhead movements aren’t working for you, you can perform tricep kickback pulses instead

Tricep Overhead Extension Pulses

A: HEAVY

- Begin with a slight bend in your elbows and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together STRONG squeezing your chest

*Maintain that saaaame slight bend in your elbows throughout the movement

Chest Fly

- Begin with dumbbells over your chest, palms facing each other
- Lower the dumbbells so your elbows/arms graze your body
- Push them away with power

*You should feel this exercise in your triceps
*You can think of it like an upside down tricep push up

Close Chest Press

- Tighten core, press back to floor
- Keep arms at your sides
- You can use 1 or 2 dumbbells

- Engage your triceps
- Press until elbows are halfway straight
- Slowly lower

Close Chest Press Pulse

B: MEDIUM

- Feet elevated on something sturdy (the higher the box, the more challenging it will be)

- Tighten legs and core (do NOT let them bend)

- Lower into a push up 
- Lift yourself up (think about pushing the floor away)


Modification: regular push ups

Decline 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

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Modification: perform on knees, but still keep thighs long and butt down

W6/D2 Push 6

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