Name: Playbook - Ally Yanecek - W6/D5 Shoulders & Abs 6
Uploaded: 2024-01-22T02:28:48.124Z
Duration: 45 min
Description: W6/D5 Shoulders & Abs 6

Equipment: dumbbells

Circuit A: Heavy / Medium weights
Shoulder press x 12
Shoulder press pulse x 12

Circuit B: Medium weights 
Front raise to lateral lower x 12
Pike push ups x 12

Circuit C: Light / Bodyweight
Modified mermaids x 10 each 
Plank open ups x 10 each 
Jackknives x 15

-  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

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders


Modification: alternate arms

Shoulder Press

- Stay in the 25-75% range of a shoulder press rep 
- Elbows never fully bent, never fully straight
- Slow and controlled

Shoulder Press Pulse

A: HEAVY / MEDIUM

- Core tight, do NOT let your body sway back and forth
- Activate shoulders to lift weights up
- Activate back of shoulders to being weights to sides
- Lower with control


Modification: separate the movement (front raise, then lateral raise)

Front Raise to Lateral Lower

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Up

B: LIGHT / BODYWEIGHT

- Lay on side of glute
- Tighten core and legs
- Reach top arm up

Level 2: - Activate obliques to pull both legs up
Level 1: - Activate obliques to pull one leg up


Advancement: reach BOTH arms to legs

Modified Mermaids (Level 1 & 2 shown)

- Plank position… brace core
- Rotate into a side plank
- Keep core and hips still and tight while you… 
- Bring weight from floor to ceiling 
- Keep weight close to your body, control it


Modification: drop the weight or lower self to knees

Plank Open Ups

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat


Modification: let heels touch ground between reps, slightly bend knees

Advancement: squeeze a weight between thighs or hold a dumbbell on chest

Jackknives

C: LIGHT / BODYWEIGHT

W6/D5 Shoulders & Abs 6

More workouts from Ally Yanecek