Name: Playbook - Amy Williams - Arms & Abs
Uploaded: 2024-04-28T18:03:12.605Z
Duration: 45 min
Description: Arms & Abs

Love the ab and arm mix... Want more arms tho

Janet

- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

 🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- Goal is to do the entire circuit without stopping/dropping to your knees. 
- The 30 second sets are per side/leg
- As you progress, start adding weight to your elbow plank. A plate (or a child!) works great!

- Keep body weight over the elbows while engaging core

Elbow plank

- Come down into flat plank, tucking knee up into chest, then fully extend leg and kick back and up

Knee to nose into kick back

- Maintain engaged side plank while rotating arm underneath torso and back out for full rep

Thread the needle

- Start at elbow plank
- Push up into high plank with one arm at a time
- Back down to elbow plank
- Rotate which arm you start with

Elbow Plank Up Downs

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Side plank knee to elbow

Plank Routine

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion
- For modification, keep core tight and body straight

Chin Up with Modification

- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

MODIFICATION: you can do this move on a box- hands on the box as you lower your body in front of the box and push up.

Bodyweight Tricep Dips

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

- Grip dumbbells palms up
- Keep elbows by your side and extend arms almost to full extension
 - Bring dumbbells up to your chest, squeezing your biceps at the top
- Make sure you do not let your elbows go behind you as you bring the dumbbells down.
- Think about bringing them “up and forward” as you curl your arms.

Bicep Curl

- Keep elbows by your side
- Pull down on rope, opening it at the bottom

DROPSET: you will be doing 30 consecutive reps, but will be dropping the weight every 10 reps. Then you will take your rest period, put the weight back up to your starting weight and repeat for each set.

Tricep Pull-down with Rope DROPSET

- Lay on back with plate resting on shins
- Extend fully, keeping hands and feet off the floor
- Bring plate back in and grab with hands
- Extend and bring back in, passing to shins again

Core Plate Pass

Arms & Abs

Whoop there it is.  Just what I was looking for.

Kristin

YAY for a new routine! I love the change every 4 weeks. LOVED this combo!

Glutes & Hamstrings

Kristin Hebein

Shoulders

Best back work out I’ve ever done! Nailed it!

Shannon

Amber

Back

Great workouts and visuals on proper form. Love making my notes, weights and sets to set future goals!

Arms & Abs

Community

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