Name: Playbook - Ally Yanecek - W6/D2 Upper Body Ladder
Uploaded: 2024-01-22T02:28:48.315Z
Duration: 30 min
Description: W6/D2 Upper Body Ladder

LADDER x 3 rounds: Heavy / Medium / Bodyweight

Single arm row with kegel x 10 each 
Chest press x 11
Overhead lat pullover with kegel x 12 
Supine chest fly x 13 
Push ups x 14
Superman x 15
1-2 minute rest

-  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 hold back a fart and stop peeing

Single Arm Row with Kegel

-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

- Begin on your back, tighten core
- Dumbbells over chest, slight bend in elbows 
- HOLD KEGEL
- Slowly bring weights to ~45 degrees overhead
- Powerfully activate your lats to bring them back to start
- RELEASE KEGEL


You should feel this in your lats — a little bit lower than your armpit, by the outer edge of your shoulder blade


How to perform kegel: lift like you're trying to hold back a fart and stop peeing

Supine Lat Pullover with Kegel

- 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

- Start with your hands just outside the shoulders 
- Bend the elbows at a 45 deg angle to come down 
- Core tight
- Extend your arms engaging your chest as you come up

*Think of it like a moving plank - your arms are the only part moving, everything else stays tight

Modification: perform on knees (keep thighs long and butt down still)

Push Ups

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs 
- Pause at the top
- Lower back to starting position


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weights or weights in hands

Supermans

HEAVY / MEDIUM / BODYWEIGHT

W6/D2 Upper Body Ladder

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

W1/D5 Mobility, Pelvic Floor, & Core

W6/D2 Upper Body Ladder

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