Name: Playbook - Ally Yanecek - W6/D3 Pull 6
Uploaded: 2024-01-22T02:28:48.052Z
Duration: 45 min
Description: W6/D3 Pull 6

Equipment: dumbbells

Circuit A: Heavy weights 
Single arm power row x 12 each 

Circuit B: Medium weights 
1 ½ hammer curl x 10 
Back fly x 12 

Circuit C: Light weights / Bodyweight if needed
Bicep pulses x 12 → hold x 15 seconds
Kneeling ITY x 6 rounds
Superman angels x 5

-  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

- Stagger feet
- Tighten core, tighten glutes 
- Slowly release glutes to bend waist to 90 degrees (this will help avoid low back pain)

- Use your glutes and your shoulder blade to pull your elbow towards your tailbone
- Slowly lower


Modification: perform kneeling roas

Single Arm Power Row

- Palms face each other

- Engage your upper arm and curl up STRONG 
- Lower halfway
- Curl up
- Lower fully (that’s 1 rep)


*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles. Lower the weight as needed to correct your form.

1 1/2 Hammer Curl

- Tighten core, tighten glutes
- Release glutes a little to bend 45 degrees at the waist (this glute engagement will help avoid low back pain)

- Squeeze shoulder blades together
- Keeping a slight bend in your elbows, drive your hands back towards your spine
- Slowly return to start

Tip: this exercise requires a lot of control. You should feel the muscles between or below shoulder blades. Prioritize control > heavier weights.

Modification: alternating back fly

Back Fly

B: MEDIUM

- Perform a bicep curl, but stay in 25-75% of the range … never fully straight, never fully bent

- Focus on engaging your biceps, then slightly releasing it

*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles

Biceps Pulses

- Palms face away from you 
- Bend elbows to 90 degrees or just below
- HOLD in that spot

Bicep Holds

- Tighten core
- “I” Draw arm straight in front of you
- “T” Squeeze shoulder blade to lift arm out to the side
- “Y” Arm out in a diagonal 


Modification: on knees
Advancement: in plank, add weights

- Lie on your stomach
- Squeeze your glutes and lift into a superman position
- Using shoulders and mid-back muscles, sweep arms from head to hips and back

W6/D3 Pull 6

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